10/2 WOD

5 Rounds for TimeBench Press 15 Reps 135/95Row 500 meters Skill: 1 RM Bench Press 

10/1 WOD

Speed/Agility Warm upSkill: SprintWOD: 10 Min AMRAP 1 Sled Push 5 Power Cleans 135/9510 Box Jumps 24/20

9/30 WOD

Four Rounds for Time 20 Back Squats 135/9515 Bar Facing Burpees10 Atomic Sit-ups 45/25

9/27 WOD

10,9,8..1Kettle-bell Swings 53/35KB Box Step Ups Goblet Squats 200 meter run between each roundSkill KB Turkish get ups 

9/26 WOD

Un-Graceful Karen 15 Clean and Jerks 135/95150 Wallballs 20/1415 Clean and Jerks 

9/25 WOD

Death by “SnatchBox”Snatches and Box Jumps1 Snatch 95/65Rest remainder of the minute2 Box jumps 24/20Rest remainder of the minute3 Snatches Rest remainder of the minuteContinue this sequence until you cannot complete the reps in the minute. 

9/24 WOD

Modified Bradshaw 10 rounds for time of:3 Handstand push-ups225 pound Deadlift, 6 reps12 Toes to Bar 24 Double-unders

9/23 WOD

TabataBenchpress 135/95Wall ball 20/14Slam ball 30/20Sled pull 45/0

9/19 WOD

Five rounds for time 10 Handstand Push-ups 10 Kettlebell Swings 70/5310 Hip Extensions 400 Meter Run 

9/18 WOD

Angie 100 Pull ups 100 Push ups 100 Sit ups 100 Squats