Friday, July 18, 2015 – Surge Athletics

Essentials

Strength/Skill:

Warm Up:

50 Russian KB Swings

Strength:

Skill:

WOD:

A) For Time: (7 Minute Cap)

45 Pull Ups

At the 10 Minute Mark, Perform:

B) 3 Rds For Time: (15 Minute Cap)

4 Power Snatch
8 Thrusters
12 Push Ups
16 Sit Up

At the 30 Minute Mark Perform:

C) For Time:

DB Walking Lunge

*Each time the DB drops perform 4 Burpees.

Additional:

10 Minutes Mobility

Performance

Strength/Skill:

Warm Up:

50 Russian KB Swings

Strength:

Skill:

Glendon’s B-Day WOD:

A) For Time: (7 Minute Cap)

30 Muscle Ups/75 Pull Ups

At the 10 Minute Mark, Perform:

B) 3 Rds For Time: (15 Minute Cap)

6 Power Snatch 135/95
9 Thrusters 135/95
12 T2B
15 HSPU

At the 30 Minute Mark Perform:

C) For Time:

Front Rack Walking Lunge 135/95

*Each time the bar drops perform 4 Over Bar Burpees + Run to Start Line and Back.

Additional:

Competition

Strength/Skill:

Warm Up:

50 Russian KB Swings

Strength:

Skill:

Glendon’s B-Day WOD:

A) For Time: (7 Minute Cap)

30 Muscle Ups

At the 10 Minute Mark, Perform:

B) 3 Rds For Time: (15 Minute Cap)

6 Power Snatch 135/95
9 Thrusters 135/95
12 T2B
15 HSPU

At the 30 Minute Mark Perform:

C) For Time:

Front Rack Walking Lunge 135/95

*Each time the bar drops perform 4 Over Bar Burpees + Run to Start Line and Back.

Additional:

10 Minutes Mobility