Thursday 140227 – Surge Athletics

Adam and his “LOVE LOTS” pants!!!

Essentials

Strength/Skill:

Warm up:

3 Sets:

:15 Jumping Jack
:15 Squats
:15 Mountain Climber
:15 Jump Squat

3 Sets:

:15 Plank
:15 Side Plank
:15 Side Plank
:15 Superman Hold

Strength:

Skill:

WOD:

Every Minute on Minute for 15 Minutes Perform:

Minute 1, 4, 7, 10, 13= Row 12-20 Calorie
Minute 2, 5, 8, 11, 14 = 10-15 Russian KB Swing (Heavy)
Minute 3, 6, 9, 12, 15 = 15-20 Sit Ups

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm up: 3 Sets: :15 Jumping Jack :15 Squats :15 Mountain Climber :15 Jump Squat 3 Sets: :15 Plank :15 Side Plank :15 Side Plank :15 Superman Hold Strength: 5 Sets: Power Clean x 3 (No touch and go) Skill:
WOD:
Every Minute on Minute for 15 Minutes Perform: Minute 1, 4, 7, 10, 13= Row 12-20 Calorie Minute 2, 5, 8, 11, 14 = 10-15 Russian KB Swing (Heavy) Minute 3, 6, 9, 12, 15 = 15-20 Sit 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: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