Saturday 141115 – Surge Athletics

Essentials

Strength/Skill:

Warm Up:With a Partner Perform:

50 Medball Sit Up Tosses Each.

Strength:

Pull Up/Dip (Push Up) Complex

AMRAP in 5 Minutes:

3-5 Strict Pull Up
3-5 Dips (Push Up)
3-5 Wide Grip Pull Up
3-5 Dips (Push Up)
3-5 Narrow Grip Pull Up (Thumbs Touching)
3-5 Dips (Push Up)
3-5 Mixed Grip Pull Up (Rt. Hand Up)
3-5 Dips (Push Up)
3-5 Mixed Grip Pull Up (Lt. Hand Up)
3-5 Dips (Push Up)
3-5 Reverse Grip Pull Up
3-5 Dips (Push Up)

*If your unable to perform Dips please perform Push Ups.

Skill:

WOD:

In teams of three, alternate to complete AMRAP in 20 minutes of:

10 KB Swing
10 Box Jump
5 Burpees

Each team will get three stations – one work, and two rest. While Teammate A is completing the triplet, Teammate B is resting in the plank position, and Teammate C is resting from the hang position on a pull-up bar. When Teammate A completes their burpees, they tag out Teammates B&C and take Teammate C’s spot on the pull-up bar.

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:With a Partner Perform: 50 Medball Sit Up Tosses Each. Strength: Pull Up/Dip Complex AMRAP in 5 Minutes: 3-5 Strict Pull Up 3-5 Dips 3-5 Wide Grip Pull Up 3-5 Dips 3-5 Narrow Grip Pull Up (Thumbs Touching) 3-5 Dips 3-5 Mixed Grip Pull Up (Rt. Hand Up) 3-5 Dips 3-5 Mixed Grip Pull Up (Lt. Hand Up) 3-5 Dips 3-5 Reverse Grip Pull Up 3-5 Dips If your unable to perform Dips please perform Push Ups. Skill:*
WOD:
In teams of three, alternate to complete AMRAP in 20 minutes of: 10 KB Swing 55/35 10 Box Jump 24/20 5 Burpees Each team will get three stations – one work, and two rest. While Teammate A is completing the triplet, Teammate B is resting in the plank position, and Teammate C is resting from the hang position on a pull-up bar. When Teammate A completes their burpees, they tag out Teammates B&C and take Teammate C’s spot on the pull-up bar.
Additional:
10 Minutes Mobility

Competition