WOD 5/28/13

Pump & Run Prep

Warm Up:
High Box Step Up 2x6 ea.
Med Ball Slams 4x2

Pump Work:
Bench Cluster @ BW 4x12: 30R
Face Pulls 4x10

Run Work:
1/4 Mile Dash x8 (On 2:30)

Cool Down:
Stretch and Foam Roll

WOD 5/23/13

REP-UPPER

Warm Up
Waiters Carry 3x20m
Clean & Jerk 4x2

Main Work:
Bench Press 1x5, 4x3, 3x2

Accessory:
Overhead Press 3x6
Pendelay Rows 4x8
Bench Supported Shrugs 3x15
Curls 4x12

Cool Down:
Stretch and Foam Roll

WOD 5/22/13

REP-LOWER

Warm Up:
Pistol 4x3 ea.
KB Swing 1x10,8,6,4

Main Work:
Squat 5x3
Deadlift 5x2

Accessory:
Quad Ext. (DS) 5x8
S. Calf Raise 3x12
1/4 Mile Sled Push @ BW

Cool Down:
Stretch and Foam Roll

WOD 5/21/13

UPPER

Warm Up:
Pallof Press 2x6 ea.
Face Pull 2x12 ea.

Main Work:
Max Width Bench to 1RM

Accessory:
Overhead Triceps Extension 3x15
Lat Pull Down 4x12

(Circuit x3)

• DB 1 1/2 Shrugs x15
• Lat Raises x15
• Rear Delt Raises x12

Ab Roll-Outs 3x10

Cool Down:

Stretch and Foam Roll

WOD 5/7/13

REP-UPPER

Warm Up;
100x Pull Aparts
Log Press 3x4

Main Work:
Band Resisted Bench to 1RM

Accessory:
Band Resisted Dips 3x10
Lat Pull Down 4x10
Preacher Curl 3x12
Lat Raise 5x8
Plank 4x:45

Cool Down:
Stretch and Foam Roll

WOD 5/2/13

REP-UPPER

Warm Up:
Spiderman Crawls 2x10m
Single Arm Overhead Squat 4x6

Main Work:
Squat 2x5, 2x3, 1x1

Accessory Work:
Hip Thrusts 4x10

Superset (x3):
Calf Raises x10
Banded Toe Eversions x20 ea.

Ab Roll Outs w/ Plank 4x8 :30

Cool Down:
Stretch and Foam Roll