Saturday 141004 – Surge Athletics

Essentials

Strength/Skill:

Warm up:

3 Sets:

:15 Jumping Jack
:15 Squats
:15 Mountain Climber
:15 Jump Squat

3 Sets:

:15 Plank
:15 Side Plank
:15 Side Plank
:15 Superman Hold

Strength:

Skill:

WOD:

With a Partner Perform For Time:

600-800m Overhead Plate Run 35/15
50-70 KB Swings 70/55
400-600m Overhead Plate Run
30-50 Slam Balls 30/20
200-400m Overhead Plate Run
30 Toe to Bar

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm up: 3 Sets: :15 Jumping Jack :15 Squats :15 Mountain Climber :15 Jump Squat 3 Sets: :15 Plank :15 Side Plank :15 Side Plank :15 Superman Hold Strength: Skill:
WOD:
With a Partner Perform For Time: 800m Overhead Plate Run 45/25 70 KB Swings 55/35 600m Overhead Plate Run 50 Slam Balls 30/20 400m Overhead Plate Run 30 MB Toe to Bar 14/10 (Medball must be held between feet) * Only on partner may work at a time. Partners will both run together, only one partner needs to run with plate held overhead. Any time the plate drops for overhead position partners must stop progress and trade holding plate. For the MB toe to Bar, MB must be held between the feet and touch the bar in the same fashion the athletes toe would.
Additional:
10 Minutes Mobility

Competition

Strength/Skill:

Warm up:

3 Sets:

:15 Jumping Jack
:15 Squats
:15 Mountain Climber
:15 Jump Squat

3 Sets:

:15 Plank
:15 Side Plank
:15 Side Plank
:15 Superman Hold

Strength:

Skill:

WOD

With a Partner Perform For Time:

800m Overhead Plate Run 45/25
70 KB Swings 70/55
600m Overhead Plate Run
50 Slam Balls 30/20
400m Overhead Plate Run
30 MB Toe to Bar 20/14 (Medball must be held between feet)

* Only on partner may work at a time. Partners will both run together, only one partner needs to run with plate held overhead. Any time the plate drops for overhead position partners must stop progress and trade holding plate. For the MB toe to Bar, MB must be held between the feet and touch the bar in the same fashion the athletes toe would.

Additional:

10 Minutes Mobility