Friday 140606 – Surge Athletics

Rachel, Renee, Tiff, Kristi, and Brittany making an appearance on the Functional Fitness.com site (Pic by Scott Brayshaw)

Essentials

Strength/Skill:

Warm up:

Dynamic Warm Up

Strength:

4 Sets: (Every 2 Minutes)

Bench Press x 5 (Add 5-10# from 2 weeks ago)

Skill:

WOD:

4 Rds For Time:

Run 200 meters
11 Thruster
Run 200 meters
11 Push Press
Run 200 meters
11 Bench press

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm up: Dynamic Warm Up Strength: Wendler Method Week 5 3 Sets: (Every 2:30 Minutes) Bench Press Set 1 = 5 Reps @ 65% Set 2 = 5 Reps @ 75% Set 3 = Max Reps @ 85% Percentages are based off of 90% of 1 RM + 5-10 LBS. Skill:*
WOD
“Benchmark Friday” RONEY Police Service of Northern Ireland Constable Ronan Kerr, 25, of Omagh, Northern Ireland, was killed on April 2, 2011 by a car bomb outside his home in Omagh. He is survived by his mother Nuala, brothers Cathair and Aaron, and sister Dairine. 4 Rds For Time: Run 200 meters 11 Thruster 135/95 Run 200 meters 11 Push Press, 135/95 Run 200 meters 11 Bench press, 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 Minutes Mobility

Competition

Strength/Skill:

Warm up:

Dynamic Warm Up

Strength:

A) 5 Sets:

Bench Press

Set 1 – 4 reps @ 80%
Set 2 – 3 reps @ 85%
Set 3 – 2 reps @ 90%
Set 4 – 1 rep @ 95%
Set 5 – Max Reps @ 85%

Skill:

WOD

“Benchmark Friday”

RONEY

Police Service of Northern Ireland Constable Ronan Kerr, 25, of Omagh, Northern Ireland, was killed on April 2, 2011 by a car bomb outside his home in Omagh.

He is survived by his mother Nuala, brothers Cathair and Aaron, and sister Dairine.

4 Rds For Time:

Run 200 meters
11 Thruster 135/95
Run 200 meters
11 Push Press, 135/95
Run 200 meters
11 Bench press, 135/95

Additional:

10 Minutes Mobility