Friday 140620 – Surge Athletics

Photo: Lots of strict pull ups and dips!!

Gymnastics strength is vital, this group getting in strict pull ups and dips.

Essentials

Strength/Skill:

Warm up:

2 Sets:

Strength:

A) 4 Sets: (Every 2 Minutes)

Skill:

WOD:

5 Rds For Time: (AMRAP in 15 Minutes)

Additional:

Performance

Strength/Skill:
Warm up: 2 Sets: Wall Facing Handstand Hold x 30-45 Seconds Russian Twist x 10-12 ea. Front Squat x 4-6 (Empty BB) Strength: Wendler Method Week 7 A) 3 Sets: (Every 2:30 Minutes) Bench Press Set 1 = 5 Reps @ 75% Set 2 = 3 Reps @ 85% Set 3 = Max Reps @ 95% Percentages are based off of 90% of 1 RM + 5-10 LBS. Skill:*
WOD
Benchmark Friday “Mary+DT” 5 Rds For Time: (AMRAP in 20 Minutes) 5 Handstand Push Ups 10 Pistols (Alt.) 15 Pull Ups 12 Deadlift 155/105 9 Hang Power Clean 6 Push Jerk	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:

2 Sets:

Strength:

A) 6 Minutes Build to Heavy Hang Squat Clean and Jerk

Rest 2 Minutes

B) AMRAP in 3 Minutes

Skill:

WOD

Benchmark Friday

“Mary+DT”

5 Rds For Time: (AMRAP in 20 Minutes)

Additional: