Friday 140725 – Surge Athletics

Schedule Reminder: Saturday Classes are cancelled at the gym. We will be going up to Union Resevior for some fun in the sun activities (Swim/Stand Up Paddle Board WODs). Bring your family and friends out to play and have fun on the beach.

Essentials

Strength/Skill:

Warm up:

Dynamic Warm Up

Strength:

A) 3 Sets: (Every 2:30)

Bench Press x 5 (Decrease 20-40# from Last Week)

Skill:

WOD:

For Time:

800-3200m Run

15-12-9

Deadlift
Overhead Squat

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm up: Dynamic Warm Up Strength: Wendler Method Week 12 A) 3 Sets: (Every 2:30 Minutes) Bench Press Set 1 = 5 Reps @ 40% Set 2 = 5 Reps @ 50% Set 3 = 5 Reps @ 60% Percentages are based off of 90% of 1 RM + 10-20 LBS. Skill:*
Carsyn’s B-Day WOD
For Time: 3200m Run 21-15-9 Deadlift 225/155 Overhead Squat 135/95
Additional:
10 Minutes Mobility

Competition

Strength/Skill:

Warm up:

Dynamic Warm Up

Strength:

A) 5 Sets: (Every 2:30)

Front Squat

Set 1 – 3 reps @ 70%
Set 2 – 2 reps @ 80%
Set 3 – 2 reps @ 85-90%
Set 4 – 1 rep @ 90-95%
Set 5 – 1 rep @ 95+%

B) Take 10 Minutes Build to 1 RM:

Clean (Power or Full) + 3 Front Squats + Jerk

Skill:

Carsyn’s B-Day WOD:

For Time:

3200m Run

21-15-9

Deadlift 225/155
Overhead Squat 135/95

Additional:

3 Sets NFT:

Snatch-Grip Romanian Deadlift x 6 @ 3111
Stationary Dips x 20-30

10 Minutes Mobility