Monday 140127 – Surge Athletics

So proud of these two. Great job at Winter WODFest!!!

Essentials

Strength/Skill:

Warm up:2 Sets

Banded Star Drill x 8 ea
Banded Plank Star Drill x 8 ea

Strength:

5 Sets:

2 Power Clean + 2 Front Squat

Skill:

WOD:

For Time:

50 Burpee

30 Pull Up

15 Power Clean

Additional:

10 Minutes Mobility

Performance

Strength/Skill:

Warm up:2 Sets

Banded Star Drill x 8 ea
Banded Plank Star Drill x 8 ea

Strength:

4 Sets (Every 3 Minutes)

2/4 FS/BS @ 94% of 140125

Skill:

WOD:

For Time:

60 Burpee

40 Pull Up

20 Power Clean 165/115

30 Wall ball shots
30 Pull-ups
30 Push Press [75/55]
30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf

Additional:

10 Minutes Mobility

Competition

Strength/Skill:

Warm up:2 Sets

Banded Star Drill x 8 ea
Banded Plank Star Drill x 8 ea

Strength:

A) 5 Sets(Every 2 Minutes)

Front Squat x 1 @90-95%

B) 6 Sets (Every 2 Minutes)

Clean + Front Squat @ 90-95%

C) 4 Sets: (Every 90 Seconds)

TnG Power Clean x 5 (Build Each Set Up to as Heavy as Possible, Must be Touch n Go)

Skill:

WOD:

3 Sets Each For Time:

10 Squat Clean 135/95

20 Chest to Bar Pull Up

Rest 2 minutes

Additional:

10 Minutes Mobility