Code-wod – Page 82 – Workouts and information for first responders and everyone who wants to be fit

June 16, 2019

Workout 504

AMRAP 15
50 alternating reverse lunges
10 burpees
50 squats
10 burpees
50 sit ups
10 burpees

Complete as many rounds as possible in 15 minutes. I’m guessing 2.5 rounds. Depends on how much sack you can find I guess.

Things to pay close attention to: These are body weight movements and that makes them subject to crap form. Not only will bad form make you faster, it will decrease the stimulus and you’re a douche.
Lunges: Take a long step back. The biggest error I see in lunges is taking baby steps. It puts your entire body into an awkward position. Step deep. Your knee should touch the ground. At the top, LOCK IT OUT. Stand all the way up.
Squats: Crease of the hips below the top of the knee. Stand up…. Lock it out. Push your hips ALL the way forward. I see a lot of 1/4 rep squats. Not quite all the way down, not quite all the way up.
Burpees: They suck, but have some standards man. Chest touches the ground, lock out hips and clap over head at the top.
Sit-ups: hands and shoulders touch the ground behind you, hands touch you feet at the top. Also, if you have long gorilla arms like me and you can touch your feet, but your shoulders are behind your hips; that doesn’t count. Shoulders past the hips.

Previous Workouts

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June 13, 2019

Workout Five Oh 3

AMRAP 20 minutes 1 Deadlift 135/951 Push Up2 Deadlift 135/952 Push ups3 DL3 Push ups……456…. Until time runs out. Score total reps. For example, if you complete round 10 it’s 110 reps. Push ups will certainly be the limiting factor for most of us. 20 minutes is a long time to do both of these […]

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June 10, 2019

Workout 502

For time:3 rounds of:20 Shoulder to Overhead 95/6530 KB swings 53/3540 double unders500m Row Scale for Double Unders: 100 Jump rope (it’s not directly scalable to “two jump ropes”. The extra jump height and speed increase the difficulty of the double under)You can also scale them to 10 double unders. If you can’t do them, […]

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June 7, 2019

Five Oh One

Complete 30 strict pull-ups in as few sets as possible. For time: Wearing a 45lb vest. 1 mile walk. Every 3rd minute on the minute 10 squats, 5 pushups.

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June 4, 2019

Wod 500

We’ve had FIVE HUNDRED of these things. That’s a lot of fitness. Just for reference, here’s where we started: wod 1200 meter run 100 Jumping Jacks 50 Lunges (Reverse) 25 Pushups 10 Burpees 200 meter run Then we went to: AMRAP: (As many reps as possible) 5 Min. Set your WOD timer for a 5 […]

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June 1, 2019

Wod 499

AMRAP 15 minutes 30 clean and jerk 65/45 20 push ups 30 clean and jerk 95/65 20 squats. (air squats) 30 clean and jerks 115/75 20 burpees 30 clean and jerks 135/95 20 pull ups 30 clean and jerks 155/125 If you finish it, post your time. Also, if you finish it I’d like a […]

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May 29, 2019

Wod 498

AMRAP 3 rounds of: 1 minute of split squat right side 1 minute of split squat left side 1 minute of pull ups 1 minute of sit ups 1 minute rest Score total reps. Rx weight for split squat is 53lb/35lb KB in the “front rack” position. Scale this first. Post scores to comments PLEASE. […]