Friday, November 6, 2015 – Surge Athletics

Essentials

Strength/Skill:

Warm Up:

2 Sets:

Strength:

4 Sets: (Every 2:30)

Skill:

WOD:

3 Rds For Time:

Additional:

Performance

Strength/Skill:

Warm Up:

2 Sets:

Strength:

A) 7 Sets: (Sets 1-3 Every 2 Minutes)

Front Squat

Set 1 = 4 Reps @65-70%
Set 2 = 3 Reps @75-77%
Set 3 = 2 Reps @80-83%
Set 4 = 1 Reps @85-88%
Set 5 = 1 Rep @90%
Sets 6-7 = 3 Reps @ Drop wt. of 35# if Set 5 is above 220#, and 20# if Set 5 is below 220#.

Skill:

WOD:

3 Rds For Time:

Additional:

Competition

Strength/Skill:

Warm Up:

2 Sets:

Strength:

A) 4 Sets: (Every 90 Seconds)

Cluster (Squat Clean Thruster)

Set 1 = 3 Reps @60%
Set 2 = 2 Reps @ 65%
Set 3 = 1 Rep @ 70%
Set 4 = 1 Rep @75%
Set 5 = 1 Rep @ 80%
Sets 6-7 = 2 Reps @ Drop wt. of 35# if Set 5 is above 220#, and 20# if Set 5 is below 220#

*Percentages are base of 1RM Clean and Jerk

B) 7 Sets: (Sets 1-3 Every 2 Minutes)

Front Squat

Set 1 = 4 Reps @65-70%
Set 2 = 3 Reps @75-77%
Set 3 = 2 Reps @80-83%
Set 4 = 1 Reps @85-88%
Set 5 = 1 Rep @90%
Sets 6-7 = 3 Reps @ Drop wt. of 35# if Set 5 is above 220#, and 20# if Set 5 is below 220#.

WOD:

AMRAP For as Long as Possible:

Death by Burpee to Plate + Thruster

*Continue this sequence for as long as possible. Once you’re unable to complete the amount of work in the given minute the WOD is over.

Additional: