Tuesday 140121 – Surge Athletics

Essentials

Strength/Skill:

Warm up:

Strength:

3 Sets:

Skill:

Mike’s B-Day WOD:

AMRAP in 15 Minutes

Additional:

Performance

Strength/Skill:
Warm up: 3 Minute Jump Rope Strength: 3 Sets: DB Bench Press x 6-8 @20X1 Supine Row x 8-10 @ 2111 Skill:
Mike’s B-Day WOD:
AMRAP in 15 Minutes 1 Pull Up 2 Hand Release Push Up 3 Box Jump 4 Wall Ball 2 Pull Ups 3 Hand Release Push Up 4 Box Jumps 5 Wall Ball 3 Pull Ups 4 Hand Release Push Ups 5 Box Jumps 6 Wall Ball 4 Pull Ups 5 Hand Release Push Ups 6 Box Jumps 7 Wall Ball 5, 6, 7, 8……	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:

*For each of these movements, work on movement efficiency – make these as effortless as possible.

Strength:

A) 10 Sets: (EMOM)

Skill:

WOD:

For times:

A1) For time:

When the clock reaches 6:00, complete:

A2) 3 Rds For Time:

When the clock reaches 12:00, complete:

A3) 3 Rds For time:

When the clock reaches 18:00, complete:

A4) For time:

(Try to match the A1 time)

B) For max reps:

Additional: