Monday 140414 – Surge Athletics

Essentials

Strength/Skill:

Warm up:

Dynamic Warm Up

Strength:

4 Sets:

Back Squat x 5-7 @21X1

Skill:

WOD:

EMOM For as Long as Possible:

5 DB Burpee
5 DB Lunges Each
5 DB Hang Clean

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm up: Dynamic Warm Up Strength: 4 Sets: Back Squat Set 1 = 8 @ 65% Set 2 = 8 @ 70% Set 3 = 6 @ 80% Set 4 = 6 @ 85% Skill:
Tiff S’s B-Day WOD:
EMOM For as Long as Possible: 5 DB Burpee 5 DB Lunges Each 5 DB Hang Clean	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:

3 Sets For Time:

Rope Climbs x 3
Double-Unders x 50
Alternating Pistols x 20
Rest 2 between sets.

Strength:

Skill:

WOD:

“Last One Standing”
EMOM perform the following – once you fail at a certain movement, move immediately to the next (starting with the next minute interval):

Push Press x 1 rep (start at 135/85 lb and add 10 lb. every minute)

Picking up on the next minute were you left off on push press perform:

Front Squat x 1 rep (start with the weight you finished with on the push press, add 10 lb. every minute)

Picking up on the one minute segment that you would have been starting your next round of front squats…

20 Wall Ball Shots 20/14 (EMOM) for up to 7 minutes.

(If you make all 7 sets, terminate this portion of the workout and move on.)
(If you cannot complete all 20 shots within the designated minute, this portion of the workout is over . . . move on to the next phase of the workout.)

Picking up on the minute you would have been starting your next set of wall ball shots…

5/3 Muscle-Ups (EMOM) for a maximum of 7 minutes.

(If you cannot complete all 5/3 MUs within the designated minute, your workout is over.)

The overall goal is to keep working for as long as possible…to be the last man/woman standing.

Additional:

Mobility