Friday, May 13, 2016 – Surge Athletics

Essentials

Strength/Skill:

Warm Up:

Dynamic Warm Up

Strength:

Optional After WOD

3 Rounds for Quality

200 Meter Legless Row (Talking Pace)
10 Controlled Kips on pull-up bar
30 Seconds Hanging from Pull-Up Bar
100 Meter Farmer’s Carry 53/35 in each hand (or lighter, should be easy)
5 Inch Worms

Skill:

WOD:

With a Partner Perform For Time:

42-30-18

Bench Press
Front Squat

*300m Run Between Rds

Additional:

10 Minutes Mobility

Performance

Strength/Skill:

Warm Up:

Dynamic Warm UP

Strength:

Optional After WOD

3 Rounds for Quality

200 Meter Legless Row (Talking Pace)
10 Controlled Kips on pull-up bar
30 Seconds Hanging from Pull-Up Bar
100 Meter Farmer’s Carry 53/35 in each hand (or lighter, should be easy)
5 Inch Worms

Skill:

WOD:

With a Partner Perform For Time:

42-30-18

Bench Press
Front Squat

*300m Run Between Rds

Additional:

10 Minutes Mobility

Competition

Strength/Skill:

Warm up:

Dynamic Warm Up

Strength:

Perform After WOD

A) 3 Sets:

Clean x 3 @80%

B) 3 Sets:

DB Row x 6

B) 3 Rounds for Quality

200 Meter Legless Row (Talking Pace)
10 Controlled Kips on pull-up bar
30 Seconds Hanging from Pull-Up Bar
100 Meter Farmer’s Carry 53/35 in each hand (or lighter, should be easy)
5 Inch Worms

Skill:

WOD:

With a Partner Perform For Time:

42-30-18

Bench Press
Overhead Squat

*300m Run Between Rds

Additional:

10 Minutes Mobility