WOD[S] 3/19/13

LOWER

WOD 1. CONDITIONER

Warm Up:
Spiderman Crawl 3x10m ea.
Snatch 3x2 ea.

Main Work:
Prowler Push/ Pull 5x30m ea.

Circuit x3
Plank x:45 sec
Toes to Bar x10
Roll Outs x8

Main Work:
Prowler Push/Pull 3x30m ea.

Cool Down:
Stretch and Foam Roll


WOD 2. HYPERTROPHY

Warm Up:
High Box Step-Ups 2x6 ea.
KB Swings 2x6

Pre-Set:
Seated Calf Raises 3x15 ss w/ Banded Tib Raises x30

Main Work:
Lightened Hack Squat w/ Knee Wraps 6x2 (Up), 6x8 (Down)

Accessory:
Pull Through 3x12
Glute Ham Raise 2x15
Unilateral Quad Extension 2x30 ea.
Standing Calf Raise 1x30

Ab Roll Outs 2x12 ss w/
Stretching and Foam Roll (Cool Down)