Friday, May 6, 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:

AMRAP in

Run

In Remaining Time Perform AMRAP:

6 Pull Up
6 Overhead Squat

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:

Alisa’s B-Day WOD:

AMRAP in

Run

In Remaining Time Perform AMRAP:

6 Pull Up
6 Overhead Squat

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:

Neutral Grip DB Bench Press x 6
Single Arm DB Row x 6

C) 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:

For Time:

60 Pull Ups
15 Overhead Squat @ 70% of 1 RM
Run

Additional:

10 Minutes Mobility