Friday, February 6, 2015 – Surge Athletics

Essentials

Strength/Skill:

Warm up:

Dynamic Warm Up

Strength:

Skill:

Courtney’s B-Day WOD:

AMRAP in 3:30/7 min/For Time: (25 Minute Cap)

20 Double Unders
5 Power Clean
20 KB Swings
5 Handstand Push Ups/10 Push Ups
20 Sit Ups
5 Burpee Pull Ups
20 Wall Balls
5 Split Squat Switch Ea.
20 Box Jumps
5 Pull Ups
20 Deadlift
5 DB Thrusters
20 KB Sumo Deadlift High Pulls
3 Rope Climbs

*Athletes will get 1:30 rest between the 1st AMRAP and 2nd, than 3 minutes rest between the 2nd AMRAP and the For Time component of the WOD. Athletes will use 1 barbell for this workout as well, weights must be changed by the athlete.

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm up: Dynamic Warm Up Strength: Skill:
Courtney’s B-Day WOD:
AMRAP in 3:30/7 min/For Time: (25 Minute Cap) 35 Double Unders 7 Power Clean 155/105 35 KB Swings 55/35 7 Handstand Push Ups 35 Sit Ups 7 Burpee Pull Ups 35 Wall Balls 7 Pistols ea 35 Box Jumps 24/20 7 Muscle Ups 35 Deadlift 155/105 7 DB/KB Thrusters 55/35 35 KB Sumo Deadlift High Pulls 7 Rope Climbs *Athletes will get 1:30 rest between the 1st AMRAP and 2nd, than 3 minutes rest between the 2nd AMRAP and the For Time component of the WOD. Athletes will use 1 barbell for this workout as well, weights must be changed by the athlete.
Additional:
10 Minutes Mobility

Competition