Monday, February, 15, 2016 – Surge Athletics

Surge representing! Jenna and Trevor finished 3rd and Lauren and Diego cane in 2nd! Very proud of them all. First competition in the books for Jenna and Diego.

Essentials

Strength/Skill:

Warm Up:2 Sets:

PVC Pass Through x 5 ea.
Band Pull a Parts x 15
Scapular Pull Up x 8
Bar Taps x 8
Wall Squats x 8

Strength:

Skill:

WOD:

A) 6 Minutes For Load:

1 Clean + 2 Front Squat + 3 Thrusters

B) AMRAP in 8 Minutes:

5 Burpee Toe to Bar
10 Single Arm DB Snatch Alt.

C) 6 Minutes For Load:

1 Clean + 2 Front Squat + 3 Thrusters

Additional:

10 Minutes Mobility

Performance

Strength/Skill:

Warm Up:2 Sets:

PVC Pass Through x 5 ea.
Band Pull a Parts x 15
Scapular Pull Up x 8
Bar Taps x 8
Wall Squat x 8

Strength:

Skill:

Brenda’s B-Day WOD:

A) 6 Minutes For Load:

1 Clean + 2 Front Squat + 3 Thrusters

B) AMRAP in 8 Minutes:

5 Burpee Toe to Bar
10 Single Arm DB Snatch Alt. 55/35

C) 6 Minutes For Load:

1 Clean + Front Squat + 3 Thrusters

Additional:

10 Minutes Mobility

Competition

Strength/Skill:

Warm up:2 Sets:

PVC Pass Through x 5 ea.
Band Pull a Parts x 15
Scapular Pull Up x 8
Bar Taps x 8
Wall Squat x 8

Strength:

(Perform After WOD)

B) 5 Sets:

Back Squat

Set 1 = 4 Reps @ 75%
Set 2 = 3 Reps @ 80%
Set 3 = 2 Reps @ 85%
Set 4 = 1 Reps @ 90%
Set 5 = 5 Reps @ Drop wt. of 65# if set 4 is above 330#, and 45# if set 4 is below 330#.

C) 5 Sets:

Deadlift

Set 1 = 6 Reps @ 70%
Set 2 = 5 Reps @ 75%
Set 3 = 4 Reps @ 80%
Set 4 = 3 Reps @ 85%
Set 5 = 5 Reps @ Drop wt. of 65# if set 4 is above 395#, and 45# if set 4 is below 395#.

Skill:

WOD:

A) 6 Minutes For Load:

1 Clean + 2 Front Squat + 3 Thrusters

B) AMRAP in 8 Minutes:

5 Burpee Toe to Bar
10 Single Arm DB Snatch Alt. 70/50

C) 6 Minutes For Load:

1 Clean + Front Squat + 3 Thrusters

Additional:

10 Minutes Mobility