Saturday 130810 – Surge Athletics

Julie made it out for her Benchmark WOD. Love you Jules so great to see you!!!

Essentials

Strength/Skill:

Warm Up:With a Partner Perform 3 Rds NFT:

High Five Push Up x 5 ea
Overhead Soccer Toss x 10 ea
MB Lateral Tosses x 10 ea

Strength:

Skill:

WOD:

With a Partner Perform AMRAP in 15 Minutes:

15 Sit Up
5 Power Man Maker 40/30
150m Run

*Partners will alternate movements. Partner A Performs 15 Sit Up, then Partner B Performs 5 Power Man Makers, then Partner A runs 150m. This equals 1 round, partners will continue this for 15 minutes.

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm Up: With a Partner Perform 3 Rds NFT: High Five Push Up x 5 ea Overhead Soccer Toss x 10 ea MB Lateral Tosses x 10 ea Strength: Skill:
WOD:
With a Partner Perform AMRAP in 15 Minutes: 15 Sit Up 5 Power Man Maker 40/30 150m Run *Partners will alternate movements. Partner A Performs 15 Sit Up, then Partner B Performs 5 Power Man Makers, then Partner A runs 150m. This equals 1 round, partners will continue this for 15 minutes.	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 Rds NFT:

Sit Ups x 25
Hip Ext. x 15-20
Band Pull a Parts x 10
Supine Row x 10

Strength:

Skill:

WOD:

A) With a Partner Perform 6 Rds each For Time:

Plate Push 80/55
3 Wall Climbs

Rest 5 Minutes

B)Take 10 Minutes to Build to “Heavy”

3 Hang Power Clean + Jerk

Rest 5 Minute

C) Every 2 Minutes For 12 Minutes Perform:

120 yrd Sprint
16 KB Snatch (8 ea) 55/35

Additional:

10 Minutes Mobility