WOD 11/21/13

LOWER

Warm Up:
KB Swing 2x10
Jumps x9

Main Work:
Clean and Jerk to 1RM
Squat 12x2

Accessory:
Split Leg RDL's 2x10 ea.

Cool Down:
Stretch and Foam Roll

WOD 11/19/13

UPPER

Warm Up:
Y Raises 2x15
Curls 3x12

Main Work:
Press 12x2 (OHP x4, Bench x4, Acc. x4)

Accessory (ss's):
Dips 3x6
Pull Ups 3x8

Shrugs 2x15
Toes to Bar 2x15

Cool Down:
Stretch and Foam Roll

WOD 11/18/13

LOWER

Warm Up:
Hip Series x6
Snatch to 1RM ss w/ Jumps

Main Work:
Squat 13x2

Accessory:
Speed Pulls @ 70 % 6x3
Kb Swings 2x20
Calf Raise 2x20
Crunches 2x20

Cool Down:
Stretch and Foam Roll

WOD 11/14/13

LOWER

Warm Up (x8):
Snatch +2 OH Squat
Box Jumps

Main Work:
Squat 9x3 (Front x3, Back x3, Comp, x3)

Accessory:
Speed Pulls @ 75% 6x2
Pistol 3x5 ea.
Good Morning 2x12

Cool Down:
Stretch and Foam Roll

WOD 11/12/13

UPPER

Warm Up:
YTWL's 2x6 ea.
Pallof Press 2x8 ea.

Main Work:
Press 9x3 (OHP x3, Comp. x3, Acc. x3)

Accessory:
Push Ups 3x12
Kayak Rows 3x10 ea.
Trap Raise 2x20
Curls 4x8

Cool Down:
Stretch and Foam Roll

WOD 11/11/13

LOWER

Warm Up:
Sumo Goblet Squat 2x6
Box Jumps x10

Main Work:
Squat 9x3 (Front x3, Back x3, Comp x3)

Accessory:
Speed Pulls 6x2
Split Squat 2x10 ea.
Calf Raise 3x20
Toes to Bar 3x12

Cool Down:
Stretch and Foam Roll

WOD 11/5/13

UPPER + OPENERS

Warm Up:
KB Bottoms Up Press 2x10
Face Pulls 2x15

Main Work:
Bench to 1RM
Accommodated Bench to 1RM

Accessory:
Pull Ups 4x10
Shrugs 2x20

Cool Down:
Stretch and Foam Roll

WOD 11/4/13

LOWER + DL OPENER

Warm Up:
Sumo Goblet Squat 2x8
(s.s.) Snatch + Box Jump x5

Main Work:
Clean and Jerk to 1RM
Deadlift to Opener

Accessory:
Front Squat 2x10
Back Squat 225 lbs. x AMRAP

Cool Down:
Stretch and Foam Roll