Code-wod – Page 56 – Workouts and information for first responders and everyone who wants to be fit

July 5, 2021

621

For time:
50 overhead reverse lunges 45/25 lb plate
50 burpees over the plate
50 plate ground to overhead

Overhead reverse lunge: Plate is locked out over head. Elbows locked, beside the ears. Alternate reverse lunges. Rear knee touches (easily) the ground. Rep is complete with both feet next to each other, knees, hips, elbows locked out.

Burpees over the plate: chest & thighs touch the ground. Two foot jump to the top of the plate, two foot jump jump off. That’s 1.

Plate ground to overhead: Any part of the plate starts on the ground and completes with it locked out overhead. Elbows locked, hips locked, elbows beside the ears. Pro tip: lots of hips.

Previous Workouts

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June 29, 2021

620

For time: 50 front squats 95/65 100 jump rope 25 front squats 100 sit-ups -——————— Accumulate 10 minutes in a plank. Push up plank. However many rounds it takes.

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June 26, 2021

Amrap 12

12 wallball 20/14 12 calories rowing Info upfront: I won’t be doing this one. Cracked/broken/bruised ribs

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June 23, 2021

618

5 sets X 5 reps trap bar deadlift Superset X 5 – minimal rest, if any. 1: max strict pull-ups 2: 15 burpees EMOM 10 1: 10 alternating kb clean & jerk 2: 10 pushups, 10 hanging knee raise Post completion. I don’t care about your weights. Be safe. Don’t get hurt.

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June 20, 2021

617

For time: 500m row 50 push ups 50 sit-ups 50 kb swings 53 300m row 30 push ups 30 sit-ups 30 kb swings 100m row 10 push ups 10 sit-ups 10 kb swings

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June 18, 2021

616

Amrap 12 12 deadlift 95/65 9 hang clean 6 shoulder to overhead

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June 14, 2021

615

10 Box overs 24/2020 burpees30 alt. box step ups 53/35# 20”400m run50 jump rope. all singles. No doubles. 60 sit-ups50 jump rope400 m run30 alt. box step ups with weight20 burpees10 box overs -P. M.