Thursday 131107 – Surge Athletics

Essentials

Strength/Skill:

Warm Up:

Shoulder Mobility

Strength:

3 Sets:

Weighted Pull Up x 3-5
L-Sit x ME

Skill:

WOD:

With a Partner Complete AMRAP in 15 Minutes:

10 Parallette Push Ups
10 Slam Ball
100m Run

*Alternate Complete Rounds

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm Up: Shoulder Mobility Strength: 3 Sets: Weighted Pull Up x 3-5 L-Sit x ME Skill:
WOD:
With a Partner Complete AMRAP in 15 Minutes: 10 Parallette Push Ups 10 Slam Ball 100m Run *Alternate Complete Rounds	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
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