Friday 141128 – Surge Athletics

Schedule Reminder: We will be operating on Holiday/Weekend hours. Therefore we will have two class times available, 8:30 and 9:45 am. Come in and work off all that holiday celebration.

Essentials

Strength/Skill:

Warm Up:

Dynamic Warm Up

Strength:

A) 4 Sets: (Every 2 Minutes)

Floor Press x 5

B) 2 Sets:

DB Rollback Extensions x 10-12

Skill:

WOD:

For time:

350-500m Row
10 Burpee Pull Up
300-400m Run
20 Hand Release Push Ups
50-75 Double-Unders
30 Dips

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm Up: Dynamic Warm Up Strength: A) 4 Sets: (Every 2 Minutes) Floor Press x 5 Goal is to go heavier then last week B) 2 Sets: (Every 90 Seconds) DB Rollback Extensions x 10-12 Skill:*
WOD:
For time: Row 500 Meters 10 Muscle-Ups Run 400 Meters 20 Strict Handstand Push-Ups 100 Double-Unders 40 Ring Dips
Additional:
10 Minutes Mobility

Competition

Strength/Skill:

Warm up:

Dynamic Warm Up

Strength:

A) 5 Sets: (Every 2 minutes)

Front Squat + Jerk @ 90%

B) 4 Sets: (Every 2 Minutes)

Floor Press x 5

B) 2 Sets:

DB Rollback Extensions x 10-12

Skill:

WOD:

For time:

Row 500 Meters
10 Muscle-Ups
Run 400 Meters
20 Strict Handstand Push-Ups
100 Double-Unders
40 Ring Dips

Additional:

10 Minutes Mobility