Code-wod – Page 84 – Workouts and information for first responders and everyone who wants to be fit

June 28, 2019

Workout 508

For time:
100 Walking Lunges 53/35 kb
100 Abmat situps
50 alternating KB ground to Overhead
50 Burpees

Time Cap: 15 minutes

Truth is, this going to suck.
all weight is 53/35 kb
stand lunges ALL THE WAY up
Back knee must touch or be less than 1/2 inch from the ground.
kb ground to overhead may be clean and press or snatch.
Please scale the g2oh if 53 is too heavy.

June 25, 2019

Workout 507

AMRAP 1210 Deadlift8 Hang clean6 Shoulder to overhead4 Clean and Jerk All weights: 95/65 https://www.youtube.com/watch?v=op9kVnSso6Q Deadlift: Don’t hurt yourself. If your back hurts, stop. Drop weight. This is light and we should all be able to handle it. https://www.youtube.com/watch?v=TjTEOme9fvw Hang Clean: the bar does not go below the knees. https://www.youtube.com/watch?v=VrHNJXoSyXw Push Jerk/ shoulder to overhead: However you can […]

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June 22, 2019

Workout 506

EMOM301: 12/10 calorie Row2: 35 double unders or 80 jump rope3: 20 abmat situps4: 5 strict pull ups5: 15 push ups Not a whole lot to say about this one. Should be fairly challenging for 30 minutes. No score, just post Rx or Scaled. Things to scale:Row: 10/8 calories (10 male, 8 female)Double unders/jump rope: […]

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June 19, 2019

Workout 505

For time:20 KB goblet squat 53/3520 Right Side Suitcase DL (kb)20 Left Side Suitcase DL20 Right arm Russian KB swing20 Left arm Russian KB swing20 Right arm hang KB snatch20 Left arm hang KB snatch15 KB goblet squat 53/3515 Right Side Suitcase DL (kb)15 Left Side Suitcase DL15 Right arm Russian KB swing15 Left arm […]

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June 16, 2019

Workout 504

AMRAP 1550 alternating reverse lunges10 burpees50 squats10 burpees50 sit ups10 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 […]

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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, […]