This is your life

The daily WOD

021918

Amrap x 5 without putting bar down

5 muscle cleans

5 strict press

5 front squat

5 thrusters

5 reverse lunge

5 back squat

 

….

 

3RFT

10 Push Press 135lb

20 deadlifts 225lb

30 wallballs 20lb

 

koog

 

021218

THINGS CHANGE. KEEP PUSHING.

Front Squat

10-10-10-10-10

……

3 RFT:

400 meter run

21 KB Swings 70lb

12 HSPU

……

Deadlift

3 RFT:

9 Deads 225lb

9 burpee pull-ups

 

koog

 

100218

Complete as many rounds as possible in 5 minutes of:
3 deadlifts
7 push presses

Men: 275-lb. deadlift, 115-lb. push press
Women: 185-lb. deadlift, 75-lb. push press

……

5 RFT:

30 air  squats

2 rope climbs (scale: 20 pull-ups)

-koog

020918

Overhead Squat

10-10-10-10-10

……

Kelly
5 rounds for time of:
Run 400 meters
30 box jumps
30 wall-ball shots

Men: 24-inch box, 20-lb. ball
Women: 20-inch box, 14-lb. ball

-koog

070218

bench press: 60 reps at bodyweight

…..

Complete as many rounds as possible in 12 minutes of:
20 GHD sit-ups
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges

Men: 60-lb. dumbbell
Women: 40-lb. dumbbell

……

60 toes to bar

 

koog

 

050218

Strict Press 1-1-1

30 Back Squats 135lb/95

Push Press 1-1-1

30 Back Squats 135lb/95lb

Push Jerk 1-1-1

……

AMRAP x 10 minutes

16 burpee over bar

16 bodyweight deadlifts ex: 225lb bodyweight = 225lbs on bar

 

koog

020318

21 Handstand push-ups

400 meter run

15 Handstand push-ups

400 meter run

9 Handstand push-ups

400 meter run

……..

 

EMOM X 14 minutes

A. Dead Hang Bar Hold

B. Deep Squat Hold

 

koog

310118

EMOM x 5

9 Thrusters 95lb/65lb + 7 Burpees

open competitors:

EMOM x 5:

9 DB Thrusters 50lb/35lb + 5 Bar muscle-ups

…..

Deadlift

2-2-2-2-2

……

3RFT:

60 air squats

30 knee to elbows

30 hand release push ups

koog

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