Saturday, April 29, 2017 – Surge Athletics

Workout Intent: Upper body pressing and pulling strength. Partners will alternate movements throughout the wod, a you go I go fashion. Reps and movement should be manageable but challenging towards the end. Scale appropriately to insure that you and your partner can accumulate the given work. If you have the ability to perform the gymnastics movements strict, please do so and focus on quality. The intent is to make this more of a strength stimulus not necessarily a muscular endurance workout.

Essentials

Strength/Skill:

Warm Up:

Dynamic Warm Up

Strength:

A) 4 Sets:

Flat DB Bench 3 Sec. Pause in Bottom Position x 6 (Work up to today’s heavy 6)

*Increase weight from last week

B) 3 Sets:

Banded Straight Arm Pull Downs x 8-12
Banded Face Pulls x 15-20

Skill:

WOD:

With a Partner Perform AMRAP in 10 Minutes:

5 Push Ups
10 KB Swings
5 Inverted Barbell Row (As horizontal as possible)

Additional:

Mobility

Performance

Strength/Skill:

Warm Up:

Dynamic Warm Up

Strength:

A) 4 Sets:

Flat DB Bench 3 Sec. Pause in Bottom Position x 6 (Work up to today’s heavy 6)

*Increase weight from last week

B) 3 Sets:

Banded Straight Arm Pull Downs x 8-12
Banded Face Pulls x 15-20

Skill:

WOD:

With a Partner Perform AMRAP in 10 Minutes:

5 Strict Handstand Push Ups (Deficit Push Ups)
10 KB Swings 55/35
5 Strict Pull Ups

Additional:

Mobility

Competition

Strength/Skill:

Warm Up:

Dynamic Warm Up

Strength:

A) 4 Sets:

Flat DB Bench 3 Sec. Pause in Bottom Position x 6 (Work up to today’s heavy 6)

*Increase weight from last week

B) 3 Sets:

Banded Straight Arm Pull Downs x 8-12
Banded Face Pulls x 15-20

Perform After WOD

C) 1 Set:

50 Barbell Curls @ 30-40% of BW
50 Laying Barbell Skull Crushers

Skill:

WOD:

With a Partner Perform AMRAP in 10 Minutes:

5 Strict Handstand Push Ups
10 KB Swings 55/35
5 Strict Pull Ups

Additional:

Mobility