WOD 9/18/14

SQUAT OPENER

Warm Up:
2x Banded Pull Throughs x10
     Swiss Ball Leg Curls x12

Box Jumps x7 (singles)

Main Work:
Squat to Opener

Accessory:
Snatch 4x2

Cool Down:
Stretch and Foam Roll

WOD 9/11/14

UPPER

Warm Up:
2x Bent KB Press x10
     Kayak Row x10 ea.

Med Ball Series 2x5 ea.

Main Work:
DE Bench 11x2 (Grey Bands)

Accessory:
Close Grip Low Incline Bench 3x6
Unilateral Low Cable Row 4x10 ea.

Cool Down:
Stretch and Foam Roll

WOD 9/8/14

**Editor's Note: Last Upper Body WOD has not been posted*

LOWER

Warm Up:
2x Side-Lying Clams x12 ea.
     Swiss Ball Leg Curls x15

Box Jump x7 (Singles)

Main Work:
DE Competition Squat 10x2 (Against Thick Bands)
Banded Speed Pulls 8x2 (Mini Bands)

Accessory:
Front Squat 5x5

Cool Down:
Stretch and Foam Roll

WOD 9/4/14

LOWER

Warm Up:
2x Swiss Ball Leg Curls x15
     Lateral Band Walks x15

Box Jumps x9 (singles)

Main Work:
Box Squat to 1RM

Accessory:
Front Squat 3x6
KB Crunches 4x20

Cool Down:
Stretch and Foam Roll

WOD 9/1/14

LOWER

Warm Up:
2x Forward Banded Walks x10m
     KB Swings x12

Main Work:
DE Comp Squat 11x2

Accessory:
Snatch 5x2
Banded Pull Through 3x15
Toes to Bar 3x10

Cool Down:
Stretch and Foam Roll