WOD 2/27/14

LOWER

Warm Up:
Sumo Goblet Squat 2x6
Swiss Ball Curl 2x12

Main Work:
Snatch Grip DL 5x5

Accessory:
Upright Row 3x12
Shrugs 2x20
KB Crunches 4x10

Cool Down:
Stretch and Foam Roll

WOD 2/26/14

UPPER

Warm Up:
Pull Aparts x80
C&J x8 (Technique Work)

Main Work:
Band Resisted Bench 5x5

Accessory:
Overhead Extension 2x25
Pull Ups 3x10
Face Pulls 3x8

Cool Down:
Stretch and Foam Roll

WOD 2/25/14

LOWER

Warm Up:
2x (Cossack Squat x8 ea. + Ham Curl 2x15

Main Work:
Snatch 8x1
Squat 5x5

Accessory:
KB Swing 2x15
Calf Raise 3x30

Cool Down:
Stretch and Foam Roll

WOD 2/18/14

LOWER

Warm Up:
s.s. x2 (Goblet Squat x10 + KB Swing x12)

Main Work:
Box Jump x10
Deadlift 5x5

Accessory:
Unilateral Hip Thrust 3x10 ea.

Cool Down:
Stretch and Foam Roll

WOD 2/10/14

LOWER

Warm Up:
s.s. x2 (Pull Through x12 + Leg Raise x20

Main Work:
Box Jumps x6
Deadlift 2x5, 3x3

Accessory:
Split Squat 2x12 ea.
Calf Raise 3x30
Toes to Bar 3x15

Cool Down:
Stretch and Foam Roll

WOD 2/6/14

LOWER

Warm Up:
s.s. x2 (KB Swing x15 + Skater Squat x8 ea.

Main Work:
Weighted Box Jump x8
Front Squat 2x5, 3x3

Accessory:
Hip Thrust 3x8
Swiss Ball Ham Curl x40
KB Crunches 2x20

Cool Down:
Stretch and Foam Roll

WOD 2/3/14

LOWER

Warm Up;
s.s. x2 ( KB Swing x20 + Leg Raise x15

Main Work:
Box Jump from kneeling x8
Deadlift 5x5

Accessory:
Forwards Lunge 2x10 ea.
Pistol 2x6 ea.
Calf Raise 2x20

Cool Down:
Stretch and Foam Roll