Saturday 140913 – Surge Athletics

Essentials

Strength/Skill:

Warm up:

Junkyard Dog

Strength:

A) 3 Sets:

DB Single Arm Bent Over Row x 20
Anchored Wt. Sit Up + Russian Twist x 10ea.

Skill:

WOD:

A) With a Partner Complete AMRAP in 6 Minutes:

12 Wall Ball
12 Lunges (Total)
12 Sit Ups
12/9 Push Ups
12 Burpees

Rest 4 Minutes then…

B) With a Partner Complete AMRAP in 6 Minutes:

9 Wall Ball
9 Lunges (Total)
9 Sit Ups
9/6 Push Ups
9 Burpees

Rest 4 Minutes then…

C) With a Partner Complete AMRAP in 6 Minutes:

6 Wall Ball
6 Lunges (Total)
6 Sit Ups
6/3 Push Ups
6 Burpees

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm up: Junkyard Dog Strength: A) 3 Sets: DB Single Arm Bent Over Row x 20 Anchored Wt. Sit Up + Russian Twist x 10ea. Skill:
WOD:
A) With a Partner Complete AMRAP in 6 Minutes: 12 Wall Ball 12 Lunges (Total) 12 Sit Ups 12/9 Push Ups 12 Burpees Rest 4 Minutes then… B) With a Partner Complete AMRAP in 6 Minutes: 9 Wall Ball 9 Lunges (Total) 9 Sit Ups 9/6 Push Ups 9 Burpees Rest 4 Minutes then… C) With a Partner Complete AMRAP in 6 Minutes: 6 Wall Ball 6 Lunges (Total) 6 Sit Ups 6/3 Push Ups 6 Burpees
Additional:
10 Minutes Mobility

Competition

Strength/Skill:

Warm up:

Junkyard Dog

Strength:

A) 3 Sets:

60 Seconds of L-Seated Ring Support Hold (accumulate as much time under tension as possible)
Rest 30 seconds
60 Seconds of Handstand Walk (accumulate as much distance as possible)
Rest 30 seconds

B) 3 sets: (Perform After WOD)

Glute-Ham Raises x 8-10 @ 3011
Rest as needed
Weighted Plank Holds x 60 seconds
Rest as needed

Skill:

WOD

A) With a Partner Complete AMRAP in 6 minutes:

3 Squat Snatches 175/115
6 Burpees Over the Barbell
9 Chest to Bar Pull Ups

Rest 4 minutes, then . . .

B) With a Partner Complete AMRAP in 6 minutes:

3 Squat Snatches 155/105
6 Burpees Over the Barbell
9 Chest to Bar Pull Ups

Rest 4 minutes, then . . .

C) With a Partner Complete AMRAP in 6 minutes:

3 Squat Snatches 135/95
6 Burpees Over the Barbell
9 Chest to Bar Pull Ups

*Partner will alternate movements. Partner A performs Squat Snatches then Partner B performs burpees, then partner A performs Chest to bar pull ups. Next round partner B performs snatches, partner A performs burpees, and partner B performs Chest to Bar pull Ups.

Additional:

10 Minutes Mobility