Friday, July 31, 2015 – Surge Athletics

Essentials

Strength/Skill:

Warm up:

Strength:

A) 4 Sets: (Every 2 Minutes)

Skill:

William’s B-Day WOD:

A) For Time:15-12-9

Rest 5 Minutes:

B) AMRAP in 5 Minutes:

Additional:

Performance

Strength/Skill:
Warm up: 50 Russian KB Swings Strength: 4 Sets: (Every 2 Minutes) Clean + Hang Clean (Just below Knee) + Jerk x 3 @ 65% of 1RM Clean and Jerk Skill:
William’s B-Day WOD:
A) For Time:15-12-9 Thruster 95/65 Bar Facing Burpee Rest 5 Minutes: B) AMRAP in 5 Minutes: 10 Power Snatch 75/55 20 Double Unders
Additional:
10 Minutes Mobility

Competition

Strength/Skill:

Warm up:

Strength:

A) 4 Sets: (Every 2 Minutes)

B) 4 Sets: (Every 2 Minutes)

C) 3 Sets:

*Select a weight to challenge positions. Pause for 3 seconds at the bottom of the squat with the bar locked overhead.

Skill:

WOD

A) For Time:15-12-9

Rest 5 Minutes:

B) AMRAP in 5 Minutes:

Additional: