Monday 140929 – Surge Athletics

So proud of all our Surge Lady’s who competed this weekend. You all did a great job!!! Courtney Elliot we didn’t forget about you either, great job.

Essentials

Strength/Skill:

Warm up:

Dynamic Warm Up

Strength:

4 Sets:

Front Squat x 7

Skill:

Becky’s B-Day WOD:

Benchmark Monday!!!

“Nicole”

AMRAP in 20 Minutes:

400m Run
Max Rep Pull Ups

*Score number of rounds and pull ups performed for each round.

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm up: Dynamic Warm Up Strength: 4 Sets: (Every 2:30) Front Squat x 7 @ 83-85% Skill:
Becky’s B-Day WOD:
Benchmark Monday!!! “Nicole” AMRAP in 20 Minutes: 400m Run Max Rep Pull Ups *Score number of rounds and pull ups performed for each round.
Additional:
10 Minutes Mobility

Competition

Strength/Skill:

Warm up:

Dynamic Warm Up

Strength:

A) 5 Sets: (Every 90 Seconds)

Muscle Snatch x 1 rep

Build over the course of the 5 sets to a heavy single.

B) 12 Sets: (Every 90 Seconds)

Snatch x 1

Loads per set (by %) – 55, 65, 70, 75, 80, 85, 85, 90, 90, 90-95, 95+, 95+

C) 8 Sets: (Every 2:30)

Back Squat

Set 1 – 5 reps @ 65% of 1-RM
Set 2 – 3 reps @ 75%
Set 3 – 1 rep @ 85%
Set 4 – 5 reps @ 75%
Set 5 – 3 reps @ 85%
Set 6 – 1 rep @ 95%
Set 7 – 1 rep @ 101-104%
Set 8 – MAX UNBROKEN REPS @ 90%

Skill:

WOD

5 Rds for time of:

6 Squat Snatches 135/95
12 Overhead Walking Lunges 135/95
12 Chest to Bar Pull-Ups

Additional:

10 Minutes Mobility