Tuesday September 1, 2015 ''

A.
EMOM 10 minutes
3 squat clean (80kg/ 55kg)
10 double unders
B.
For time:
1km row
200 squats

Monday August 31, 2015 'Top Gun'

For Time:
20 Thrusters (60kg/42.5kg)
20 Sumo Deadlift High Pulls (60kg/42.5kg)
20 Push Jerks (60kg/42.5kg)
20 Overhead Squats (60kg/42.5kg)
20 Front Squats (60kg/42.5kg)
Athlete must do 4 burpees at the beginning of every minute, including at the start of the WOD, before moving on to the barbell work. Athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their 4 burpees.

Saturday August 29, 2015 'Rene'

7 rounds for time of:
Run 400 meters
21 walking lunges
15 pull-ups
9 burpees
If you have a 9kg/5kg. weight vest or body armor, wear it.

Friday August 28, 2015 ''

A.
5×5 snatch
B.
4 rounds
5 snatch (60/40)
10 burpees
30 doubleunders

Thursday August 27, 2015 ''

on a 5 min timer run 600m for 8 rounds

Wednesday August 26, 2015 ''

A.
20 min to find heavy 5rm deadlift
(in-between sets max set strict handstand push up)
B.
20-15-10-5
chest to bar pullups
thrusters (42.5/30)

Tuesday August 25, 2015 ''

A.
5×5 weighted dips
B.
10 min Amrap
1 power clean (90/55)
3 Front squats (90/55)
5 split jerks (90/55)

Monday August 24, 2015 ''

A.
20 min to find heavy 5rep Back squat
B.
emom 5 min 1 back squat at todays 5rm
C.
emom 12min
2 ring muscle ups + 3 hollow rocks

Saturday August 22, 2015 'Badger'

3 rounds
30 squat cleans (42.5/25)
30 pull ups
run 800m

Friday August 21, 2015 'Griff'

A.
5×5 squat snatch (pause in bottom position for 3 secs)
B.
Griff
Run 800m forwards
Run 400m backwards
Run 800m forwards
Run 400m backwards