Code-wod – Page 101 – Workouts and information for first responders and everyone who wants to be fit

July 7, 2019

511

Part 1:

Beginning with 95 lbs male, 65lbs female:

EMOM for as long as possible:
1 clean and jerk. + 10 lbs.

Every minute, add 10lbs. Go as long as you can or until you feel unsafe.

Score last successful weight.

Part 2:
Complete 30 Turkish getups. Weight is dynamic. See video to follow for explanation.

No score, just report completion.

The Turkish Get-up

The Turkish get-up isn’t an easy movement. It’s a full body exercise with focus on the core. Don’t try to be a hero. Light weight is just fine.

That said; If you want to challenge yourself, try it with an empty barbell. Don’t think I can do it. Might try. Might dislocate a shoulder later. dunno.

July 4, 2019

Workout 510

AMRAP 15 minutes 50 situps 10 burpees 50 shoulder to overhead (right arm, 35lb/little red kb) 10 burpees 50 left arm S2OH 10 burpees 50 hang clean and jerk 95/65 10 burpees Situps: Touch the floor behind you, and touch your toes. IF YOUR SHOULDERS are still not past your hips, then you’re cheating. Shoulders […]

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July 2, 2019

Workout 509

EMOM 30 Minute 1: 20 squats Minute 2: 5 power cleans at a challenging weight Minute 3: 5 Strict pull ups Minute 4: 10 Knee raises Minute 5: 12/10 calorie row https://www.youtube.com/watch?v=GVt4uQ0sDJE Pick a tough but safe weight for cleans. Post clean weight if you would like.

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June 28, 2019

Workout 508

For time: 100 Walking Lunges 53/35 kb100 Abmat situps50 alternating KB ground to Overhead50 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 […]

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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 […]