Thursday 130718 – Surge Athletics

Essentials

Strength/Skill:

Warm Up:

Mobility

Strength:

5 Sets: (Every 2 Minutes)

2 Pos Power Clean (Mid Thigh, Floor)
Singles/Double Unders x 20-30 seconds

Skill:

WOD:

With a Partner Perform AMRAP in 12 Minutes:

6 DB Power Clean
6 Lateral Burpee Over Stick 12″

*Partners will alternate complete rounds. Example: Partner A performs 6 DB Cleans and 6 Lateral Burpees over stick then rests, while partner B performs the same round.

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm Up: Mobility Strength: 5 Sets:(Every 2 Minutes) 2 Pos Power Clean (Mid Thigh, Floor) Double Unders x 20-30 Skill:
WOD:
With a Partner Perform AMRAP in 12 Minutes: 6 DB Power Clean 6 Lateral Burpee Over Stick 12″ *Partners will alternate complete rounds. Example: Partner A performs 6 DB Cleans and 6 Lateral Burpees over stick then rests, while partner B performs the same round.	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:

Strength:

Skill:

WOD:

Recovery Day:

Rest Day

A) Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

B) Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

C) Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Additional:

10 Minutes Mobility