WOD 1/28/14

LOWER

Warm Up:
s.s. x3 Pull Through x12 + Leg Raise x12

Main Work:
Banded Lateral Jump 4x2 ea.
Front Squat 5x5

Accessory:
Split Trap Bar RDL 2x10 ea.
Roll Outs 3x10
Calf Raises 2x30

Cool Down:
Stretch and Foam Roll

WOD 1/23/14

TESTER DAY

Warm Up:
Spiderman 4x10m

s.s. 5x
Snatch x2
Box Jump x1

Main Work:
Squat to 1RM
Bench to 1RM
DL to 1RM

Cool Down:
Stretch and Foam Roll

WOD 1/16/14

LOWER

Warm Up:
Prowler Push 4x30m
OH Squat 3x3

Main Work:
Broad Jump 6x1
Box Squat 10x2

Accessory:
Pistol 2x6 ea.
Crunches 5x30
Knee Raises 3x20

Cool Down:
Stretch and Foam Roll

WOD 1/13/14

LOWER

Warm Up:
Sled Pull 2x30
s.s. x3 (Knee Raises x12, Swiss Ball Leg Curls x8

Main Work:
Broad Jumps 4x1
Squat to 5RM

Accessory:
Split Squat 2x10 ea.

Cool Down:
Stretch and Foam Roll

WOD 1/7/13

LOWER

Warm Up:
Prowler Push 2x30m
OH Squat 4x4

Main Work:
Broad Jump 10x1
Deadlift to 1RM

Accessory:
High Bar Back Squat 3x8
Star Planks 5x:20
Calf Raise 4x25

Cool Down:
Stretch and Foam Roll

WOD 1/6/14

UPPER

Warm Up (ss x4):
Prowler Push x15m
Spiderman Crawl x15m

Main Work:Overhead Press 10x10

Superset x4
Triceps Extensions x15, 10, 8, 20
Biceps Curls x15, 10, 8, 20

Lat Raise 6x20
Shrug Dropset 8x15

Cool Down:
Stretch and Foam Roll