Monday 140825 – Surge Athletics

Essentials

Strength/Skill:

Warm up:

Dynamic Warm Up

Strength:

4 Sets: (Every 2:30)

Back Squat x 7

Skill:

WOD:

AMRAP in 9 Minutes:

6 DB Thruster
6 Pull Ups

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm up: Dynamic Warm Up Strength: 4 Sets: (Every 2:30) Back Squat x 7 @ 77-80% of 1 RM Skill:
WOD:
“Hell of The West Qualifier 2″ Every 3 Minutes for as Long a Possible Complete: 13 Squat Clean Thruster 13 Toe to Bar/Knee Raises OPEN: 165/110 NOVICE: 135/85 *If you are participating in the Hell of the West Competition and don’t complete more then 2 Rds. Rest the next round (3 Minutes). Decrease load and then complete AMRAP in 6 Minute of 13 Squat Clean Thruster, 13 Toe to Bar/Knee Raises
Additional:
10 Minutes Mobility

Competition

Strength/Skill:

Warm up:

Dynamic Warm Up

Strength:

8 sets: (Every 2:30)

Back Squat

Set 1 – 6 reps @ 60% of 1-RM
Set 2 – 4 reps @ 70%
Set 3 – 2 reps @ 80%
Set 4 – 6 reps @ 70%
Set 5 – 4 reps @ 80%
Set 6 – 2 reps @ 90%
Set 7 – 6 reps @ 80%
Set 8 – 4 reps @ 80%

Skill:

WOD

“Hell of The West Qualifier 2″

Every 3 Minutes for as Long a Possible Complete:

13 Squat Clean Thruster
13 Toe to Bar/Knee Raises

OPEN: 165/110
NOVICE: 135/85

*If you are participating in the Hell of the West Competition and don’t complete more then 2 Rds. Rest the next round (3 Minutes). Decrease load and then complete AMRAP in 6 Minute of 13 Squat Clean Thruster, 13 Toe to Bar/Knee Raises

Additional:

10 Minutes Mobility