Friday 140530 – Surge Athletics

Sometimes we all have to sit and stare in amazement of Glendon (Photo by Scott Brayshaw)

Essentials

Strength/Skill:

Warm up:

Strength:

3 Sets: (Every 2 Minutes)

Skill:

WOD:

A) AMRAP in 5 Minute:

Rest 3 Minutes

B) AMRAP in 5 Minutes:

Rest 3 Minutes

C) 3 Rds For Time:

Additional:

Performance

Strength/Skill:
Warm up: Dynamic Warm Up Strength: Wendler Method Week 4 3 Sets: (Every 2 Minutes) Bench Press Set 1 = 5 Reps @ 40% Set 2 = 5 Reps @ 50% Set 3 = 5 Reps @ 60% Percentages based off 90% of 1 RM. Focus on bar speed. Skill:*
WOD
A) AMRAP in 5 Minute: 3 Power Clean 205/135 3 Muscle Ups Rest 3 Minutes B) AMRAP in 5 Minutes: 4 Deficit Handstand Push Ups (Choose Deficit) 5 Box Jump 30/24 Rest 3 Minutes C) 3 Rds For Time: 600m Run 20 Sit Ups 15 Pull Ups 10 Thruster 135/95	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 Minute Mobility

Competition

Strength/Skill:

Warm up:

Strength:

A) 3 Sets: (Every 2 Minutes)

Skill:

Glendon’s B-Day WOD

A) AMRAP in 5 Minute:

Rest 3 Minutes

B) AMRAP in 5 Minutes:

Rest 3 Minutes

C) 3 Rds For Time:

Additional: