Saturday 130713 – Surge Athletics

Essentials

Strength/Skill:

Warm Up:

With a Partner Perform 4 Sets Each:

:20 Seconds Partner Toe Throwdown
:20 Seconds Partner Anchored Sit Ups
:20 Rest to Transition Partners

Strength:

Skill:

WOD:

In Teams of 2 Complete For Time:

100 Wall Ball
300m Farmers Carry (AHAP, Switch as often as needed)
300 Double Unders
300m Farmers Carry
100 Burpee
300m Farmers Carry

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm Up: With a Partner Perform 4 Sets Each: :20 Seconds Partner Toe Throwdown :20 Seconds Partner Anchored Sit Ups :20 Rest to Transition Partners Strength: Skill:
WOD:
In Teams of 2 Complete For Time: 100 Wall Ball 300m Farmers Carry (AHAP, Switch as often as needed) 300 Double Unders 300m Farmers Carry 100 Burpee 300m Farmers Carry	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

Strength/Skill:

Warm up:

3 Rds NFT:

Double-Unders x 40-50
Muscle-Ups x 3-6
Wall Climb to Walk Out 5-10m

Strength:

Last day everyone, great job push this last day.

10 Sets:

High Bar Back Squat x 3 @85%

*If last week’s squats were all easy, and you had zero problem with any reps, add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, then do not add weight.

Skill:

WOD:

12-9-6 For Time:

Power Clean & Jerk 185/125
Bar Muscle Up

Additional:

3 Rds:

20 GHD Sit Ups
20 KB Swings (AHAP)