Code-wod – Page 79 – Workouts and information for first responders and everyone who wants to be fit

February 5, 2020

576

AMRAP 15
10 push ups
20 Alternating reverse lunges + 53/35 KB
30 Double unders or 60 JR

For the lunges, hold the KB at the chest with both hands. NOT on the shoulder.

February 2, 2020

575

For time 50 clean & jerk 65/45 25 burpees 50 cleans 65/45 25 burpees 50 s2oh 65/45 Rx+ 95/65

January 30, 2020

574

-1/31/20- AMRAP 20 1 clean & jerk rx 135/95 31 sit-ups 20 alternating reverse lunges Rx+ jerk @ body weight.

January 24, 2020

573

Emom 24 1: 10 cal row 2: 20 alt reverse lunges 3: 60 jump rope or 30 DU Rx+ 15 cal row 20 alt rev lunges + 45# bar front rack.

January 21, 2020

572

For time: 10 burpees 20 Russian kb swing 53/35 9 burpees 19 rkbs 8 burpees 18 rkbs 7 17 6 16 5 15 ……. ….. 1 burpee 10 Russian kb swing

January 18, 2020

571

AMRAP 12m 1 deadlift 1 hang clean 1 shoulder to over head Then 2 dl, 2 hang clean, 2 s2oh 3…4… until time runs out. Round 5 would be 5 dl 5 hang clean 5 s2oh Rx weight 95/65. Rx+ 135/95

January 15, 2020

570

AMRAP 15 – rx= completed wearing a 45# vest Buy in: accumulate 2 minutes hanging from a pull-up bar Then: AMRAP 15 squats 10 push-ups (hands on 45# bumpers) 5 knees to elbows Buy in is only done once. It’s 2 minutes hanging total. If you drop after a minute, you must complete another minute. […]