WOD 3/26/14

UPPER

Warm Up:
2x (Pallof Press x8 ea. + Banded Row x12)

Main Work:
Bench 12x2

Accessory:
Bench Isometrics 3x:60
Triceps x50
Kayak Row 3x12
Abs x60

Cool Down:
Stretch and Foam Roll

WOD 3/10/14

UPPER

Warm Up:
High Knees to Spider 3x10 m
2x(Pull Aparts x40 + Curls x15)

Main Work:
Bench 10x2

Accessory:
Standing Overhead Press 3x8
Half Kneeling Pulldown 3x10 ea.

s.s. x3
Reverse Crunches x30
Jack Knives x20

Cool Down:
Stretch and Foam Roll

WOD 3/6/14

LOWER

Warm Up:
High Knee to Spider 3x10 m
OH Squat 2x6
Box Jumps x10

Main Work:
Deadlift 2x5, 3x3

Accessory:
Front Squat 3x6
Pot Stir Plank 3x30 (ea. Direction)

Cool Down:
Stretch and Foam Roll

WOD 3/4/14

UPPER

Warm Up:
2x (Bottoms Up KB Press x8 ea. + Pull Aparts x30)

Main Work:
Banded Bench 2x5, 3x3

Accessory:
Push Up 10x10:10
Half Kneeling Uni-lateral Pull Down 4x10 ea.
Reverse Crunches 3x20

Cool Down:
Stretch and Foam Roll

WOD 3/3/14

LOWER

Warm Up:
High Knee Walk 3x10m
Swiss Ball Ham Curl x30
Snatches From Kneeling x8

Main Work:
Squat 2x5, 3x3

Accessory:
Pull Through 3x15
Calf Raise x50 ea.

Cool Down:
Stretch and Foam Roll