Code-wod – Page 78 – Workouts and information for first responders and everyone who wants to be fit

November 14, 2019

550

For time:
100 reps of reverse lunge to kb press.
weight: 53/35

Divide reps between sides evenly. Example: 10 right, 10 left X 5.
KB Reverse Lunge to Press: With the kb in the proper front rack position, lunge back with the leg on the side the kb is. Back Knee should either touch the ground or be 1/4″ from the ground. Return to standing simultaneously pressing the kb to full lockout over head. Return to front rack and repeat.

KB front rack: This is destroyed as often as pushups. The proper KB front rack position is with the kb cradled in the bend of your elbow, fist under chin. Anything else is cheating. See photo

Previous Workouts

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November 10, 2019

549

For time: 15m time cap 25 burpees 50 pushups 25 burpees 50 hang clean 95/65 25 burpees 50 clean & jerk 95/65 25 burpees

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November 8, 2019

548

Emom 24 1: 5 deadlifts 2: 10 wall balls 3: 15 sit-ups. Choose your weight.

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November 4, 2019

547

AMRAP 15 20 cal row 15 sit-ups 10 push ups 5 power snatch 95/65 Rx+ 135/96 Power snatch: Bar goes from the ground to over head in one motion.

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November 1, 2019

Fyve fow sicks

For time: 100 kb thrusters. 35/little red. Switch sides however often you chose. Time cap: 8 min. Remember: kb front rack is fist tucked under the chin. NOT kb on top of your shoulder. You can do it that way and that makes you a douch bag. Super douch in fact. Fist under chin. “Bell” […]

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October 29, 2019

545

Rx 100 jump rope 25 back squats 45lbs 25 sit-ups 100 jump rope 25 burpees 25 push press 45 100 jump rope ————————— Rx + 75 double under 150 jump rope 75 back squats 45lbs 75 sit-ups 75 double under / 150 jump rope 75 burpees 75 push press 45 75 double under / 150 […]