Friday 130920 – Surge Athletics

Essentials

Strength/Skill:

Warm Up:

Dynamic Warm Up

Strength:

4 Sets:

Back Squat x 6-8 @21X1 (Increase Wt. by 5-10# from last week)

Skill:

WOD:

Benchmark Friday!!!

“GALLANT“

Taylor Gallant

U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester, KY, assigned to the Explosive Ordnance Disposal Mobile Unit 12, based in Joint Expeditionary Base Little Creek in Virginia Beach, VA, died on January 26, 2012, while conducting diving operations off the North Carolina coast in the Atlantic Ocean.
He is survived by his son Ethan, brother Kyle, mother Elizabeth, and father JosephWith a Partner Perform For Time:

1 mile Relay Run with a 20 pound medicine ball (4x400m)
60 Burpee pull-ups
800m Relay Run with a 20 pound medicine ball (2x400m)
30 Burpee pull-ups
400m Relay Run with a 20 pound medicine ball (2x200m)
15 Burpee pull-ups

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm Up: Dynamic Warm Up Strength: 4 Sets: (Every 2 Minutes) Back Squat x 5 @ 75% Skill:
WOD:
Benchmark Friday!!! “GALLANT“ U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester, KY, assigned to the Explosive Ordnance Disposal Mobile Unit 12, based in Joint Expeditionary Base Little Creek in Virginia Beach, VA, died on January 26, 2012, while conducting diving operations off the North Carolina coast in the Atlantic Ocean. He is survived by his son Ethan, brother Kyle, mother Elizabeth, and father JosephWith a Partner Perform For Time: 1 mile Relay Run with a 20 pound medicine ball (4x400m) 60 Burpee pull-ups 800m Relay Run with a 20 pound medicine ball (2x400m) 30 Burpee pull-ups 400m Relay Run with a 20 pound medicine ball (2x200m) 15 Burpee pull-ups	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:

Dynamic Warm Up

Strength:

A) 3 Sets: (EMOM)

Muscle Snatch x 1 rep

Build over the course of the 3 sets.

B) Take 10 Minutes to Build to a heavy-ish Snatch

*This doesn’t need to be a 1-RM, just build up to and maybe slightly over the weight for the WOD portion

C) 5 Sets: (Every 3 Minutes)

Front Squat x 3-4 reps @ 41X1

(Do not exceed max load used on Monday, but try to use that load for all sets.)

Skill:

Lance’s B-Day WOD:

For time:

40 Chest-to-Bar Pull-Ups
30 Handstand Push-Ups
20 Snatches 145/100
30 Handstand Push-Ups
40 Chest-to-Bar Pull-Ups

Additional:

10 Minutes Mobility