Saturday 140118 – Surge Athletics

Essentials

Strength/Skill:

Warm up:

4 Sets:(Tabata :20 on/:10 off) Alternate exercises

Push Ups
Sit Ups
Squats
4 Square Jump

Strength:

Skill:

WOD:

In Teams of 3 Perform For Time: (Only one person may work at a time)

1200m Med Ball Relay (Alternate 200m Run, Each Partner runs 2x200m)
150 Wall Ball
1200m Med Ball Relay
150 Med Ball Overhead Walking Lunge
1200m Med Ball Relay
150 Push ups

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm up: 4 Sets:(Tabata :20 on/:10 off) Alternate exercises Push Ups Sit Ups Squats 4 Square Jump Strength: Skill:
WOD:
In Teams of 3 Perform For Time:(Only one person may work at a time) 1200m Med Ball Relay (Alternate 200m Run, Each Partner runs 2x200m) 150 Wall Ball 1200m Med Ball Relay 150 Med Ball Overhead Walking Lunge 1200m Med Ball Relay 150 Push 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:

Skill:

WOD:

A1) AMRAP in 2 Minutes:

4/2 Muscle-Ups
8 Deadlifts 225/155

Rest 3 minutes, then

A2) AMRAP in 2 Minutes:

4 Power Cleans 185/135
8 Chest-to-Bar Pull-Ups

Rest 3 minutes, then

A3) AMRAP in 2 Minutes:

4 Front Squats 155/105 – from the floor
8 Toes to Bar

Rest 3 minutes, and then…

A4) AMRAP in 2 Minutes:

4 Power Snatches 135/95
20 Double-Unders

Rest 3 minutes, then…REPEAT A1 through A4.

The “A” portion should take you exactly 37 minutes. Post results as follows

(male example):
MU/DL – 38 reps (3 + 2)/32 reps (2 + 8)
PC/C2B – 36 reps (3 + 0)/30 reps (2 + 6)
FS/PU – 44 reps (3 + 8)/38 reps (3 + 2)
PS/DU – 69 reps (2 + 21)/54 reps (2 + 6)

B) AirDyne, Watt Bike or Row for 8-12 minutes at 65-75%

Additional:

10 Minutes Mobility