Friday, December 11, 2015 – Surge Athletics

Essentials

Strength/Skill:

Warm Up:

Dynamic Warm Up

Strength:

5 Sets:

Sumo Deadlift x 5

Skill:

WOD:

Team JackWith a Partner Complete AMRAP in 20 Minutes:

10 Push Press
10 KB Swings
10 Box Jump

*Partners Alternate movements. For example partner A performs 10 push press, then partner B performs 10 KB Swings, then partner A performs 10 Box Jumps. Partners will continue this for duration of the WOD.

Additional:

10 Minutes Mobility

Performance

Strength/Skill:

Warm Up:

Dynamic Warm Up

Strength:

5 Sets:

Sumo Deadlift

Set 1=5 Reps@70%
Set 2= 4 Reps@75%
Set 3 = 3 Reps@80%
Sets 4-5 = 8 Reps @ Drop wt. of 65# if Set 3 is above 330# and drop wt. of 45# if set 3 is below 330#.

Skill:

Malcolm’s B-Day WOD:

Team Jack PlusAMRAP in 20 Minutes:

10 Push Press 115/80
10 KB Swings 55/35
10 Box Jump

Parters complete full rounds before switching. While one athlete completes a full round of “Jack” the second athlete must complete 5 Back Squat 225/155 before starting their turn on “Jack”. (Racks are allowed)

Additional:

Competition

Strength/Skill:

Warm Up:

Dynamic Warm Up

Strength:

Perform After WOD

5 Sets:

Sumo Deadlift

Set 1=5 Reps@70%
Set 2= 4 Reps@75%
Set 3 = 3 Reps@80%
Sets 4-5 = 8 Reps @ Drop wt. of 65# if Set 3 is above 330# and drop wt. of 45# if set 3 is below 330#.

*Goal to increase Sets 1-3 by at least 20# if Set 3 is above 330# and increase at least 10# if set 3 is below 330#.

Malcolm’s B-Day WOD:

Team Jack PlusAMRAP in 20 Minutes:

10 Push Press 115/80
10 KB Swings 55/35
10 Box Jump

Parters complete full rounds before switching. While one athlete completes a full round of “Jack” the second athlete must complete 5 Back Squat 255/175 before starting their turn on “Jack”. (Racks are allowed)

Additional:

Mobility