Wednesday 140115 – Surge Athletics

Prayers for Kevin Ogar

As most of you may know Functional Fitness Athlete and Coach Kevin Ogar, suffered a sever injury over the weekend while competing in the OC Throwdown. He missed a snatch and the fell on his back, which resulted in a complete severe of his spinal cord at T11-T12. Kevin is an extremely hard working man, however he doesn’t have health insurance. Therefore this Wednesday we will be performing a WOD in his honor and raising money to donate to the fund that is already set up. Now you don’t have to participate or be present on Wednesday in order to contribute to this fund. A fund has been set up at http://kevinogar.com/. Our community is an amazing thing that most people can’t even comprehend, please go to the website and donate whatever you can.

Essentials

Strength/Skill:

Warm up:

Snatch Pull x 3
Snatch High Pull x 3
Muscle Snatch x 3
Feet Transfer x 2″, 4″, 6″
Drop Snatch x 3
Heaving Snatch Balance x 3
Sotts Press x 3
Duck Walk x 5 Forward/Backward
Overhead Squat x 3
Hang Snatch x 3

Strength:

3 Sets:

4 Position Snatch Pull (Below Knee, Just Above Knee, Mid Thigh, Hip(Pockets))

5 Sets

TnG Snatch x 3 (Work up to weight for WOD)

Skill:

WOD:

“Ogar”

AMRAP in 14 Minutes:

3 TnG Snatch AHAP
1 Muscle Up
12 Wall Ball

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm up: Snatch Pull x 3 Snatch High Pull x 3 Muscle Snatch x 3 Feet Transfer x 2″, 4″, 6″ Drop Snatch x 3 Heaving Snatch Balance x 3 Sotts Press x 3 Duck Walk x 5 Forward/Backward Overhead Squat x 3 Hang Snatch x 3 Strength: 3 Sets: 4 Position Snatch Pull (Below Knee, Just Above Knee, Mid Thigh, Hip(Pockets)) 5 Sets TnG Snatch x 3 (Work up to weight for WOD) Skill:
WOD:
“Ogar” AMRAP in 14 Minutes: 3 TnG Snatch AHAP 1 Muscle Up 12 Wall Ball	30 Wall ball shots 30 Pull-ups 30 Push Press [75/55] 30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf
Additional:
10 Minutes Mobility

Competition