Saturday 140823 – Surge Athletics

Essentials

Strength/Skill:

Warm up:

Strength:

A) 6 Sets: (Every 90 Seconds)

B) 2 Sets:

Skill:

WOD:

“Team Nukes”
Teams of 2 complete:

8 minutes to complete:

1 mile Run (switch every 400m), in the remaining time complete AMRAP Burpees to a plate (one athlete works at a time)

at the 8 minute mark start:

10 minutes to complete:

1 mile Run (switch every 400m), in the remaining time complete AMRAP Plate Ground to Overhead, 45/25 (one athlete works at a time)

at the 18 minute mark start:
12 minutes to complete:

1 mile Run (switch every 400m), in the remaining time complete AMRAP Plate Overhead Walking Lunges, 45/25 (one athlete works at a time)

Additional:

Performance

Strength/Skill:
Warm up: Dynamic Warm Up Strength: A) 6 Sets: (Every 90 Seconds) Jerk Dip + Push Press + Push Jerk B) 2 Sets: 20 Seconds Push Up 20 Seconds Staggered Hand Push Up Rt 20 Seconds Staggered Hand Push Up Lt 20 Seconds Wide Push Up 20 Seconds Diamond Push Up 20 Seconds Transferring Elevated Push Up Rest 1 Minute Skill:
WOD:
“Team Nukes” Teams of 2 complete: 8 minutes to complete: 1 mile Run (switch every 400m), in the remaining time complete AMRAP Burpees to a plate (one athlete works at a time) at the 8 minute mark start: 10 minutes to complete: 1 mile Run (switch every 400m), in the remaining time complete AMRAP Plate Ground to Overhead, 45/25 (one athlete works at a time) at the 18 minute mark start: 12 minutes to complete: 1 mile Run (switch every 400m), in the remaining time complete AMRAP Plate Overhead Walking Lunges, 45/25 (one athlete works at a time)
Additional:
10 Minutes Mobility

Competition