Code-wod – Page 20 – Workouts and information for first responders and everyone who wants to be fit

December 23, 2023

782

12 days of Christmas cheer! ( 60 minute time cap )

1: Pull up
2: Toes to Bar
3: Shoulder to overhead 95/65
4: Hang clean 95/65
5: Deadlift 95/65
6: Box over 24″ (notice 24″ not 20″)
7: hang kb snatch 35/little red(per side)
8: Burpees
9: Push up
10: Calories rowing
11: Goblet squat 53/35
12: Hang kb clean & jerk 53/35 (per side)

Here’s how it works. Don’t over complicate it.
The sequence goes like this (rounds separated by comas):1, 21, 321, 4321, 5431……..

So round 1 is a pull up. Rd 2 is 2 toes to bar, 1 pull up. Rd 3 is 3 shoulder to overhead, 2 toes to bar, 1 pull up. Each round you start 1 number/exercise higher. You’re finished when you’ve started with hang kb clean & jerk and finished with a pull up.

Toes to bar: Hang from the bar. However you can, touch both toes at the same time to the bar.

Goblet squat: hold the kb at chest height.

Everything else is the usual suspects.

Previous Workouts

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December 10, 2023

781

For time:5 Rounds for time: 20 box overs 20″20(10 per side) kb hang snatch 35/little red20 abmat situps *box overs: both feet touch the ground on both sides and the top. Get from one side to the other however you want. Just don’t walk around.

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December 8, 2023

780

Amrap 12 10 Trap deadlift @ body weight 20 push ups

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December 5, 2023

779

For time: 2000m row 50 burpees

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December 2, 2023

778

AMRAP 8 minutes2 pull ups3 per side kb hang clean & jerk 53/354 Goblet squat 53/35 *like it says, clean & jerk is 3 per side. Kb does not come from the shoulder. Front rack is fist under the chin, bell in elbow. Like I said last wod; if you can see the bell at […]

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November 30, 2023

777

21 rounds for time:7 Push ups7 Situps7 alternating kb ground to overhead. 53/35 *for the kb ground to overhead, it’s 7 total per round. This clearly is uneven per side. I recommend alternating which side you begin with. These can be clean and jerk or snatch. Alternating. Also, the kb should be locked OVERHEAD at […]

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November 27, 2023

776

AMRAP 15m15 clean & jerk 95/6515 burpees over the rower15 calories rowing *Burpees over rower: Chest and thighs touch the ground, stand up, jump over the slide (dealy the seat slides on). That’s 1. Jump has to be two foot take off. It’s scaled otherwise.