Saturday, August 15, 2015 – Surge Athletics

Schedule Reminder: The 9:45 Class is cancelled today. The 8:30 is still on as regularly scheduled, so come in and knock out a great partner WOD to get your Saturday started right!!!

Essentials

Strength/Skill:

Warm Up:

Dynamic Warm Up

Strength:

Skill:

WOD:

In a Team of 3 Perform:A) AMRAP in 7 Minutes:

Back Squat

50 Reps @ 135/95
50 Reps @ 185/125
AMRAP @ 225/155

Rest 3 Minutes:

B) AMRAP in 7 Minutes:

Bench Press

50 Reps @ 135/95
50 Reps @ 155/105
AMRAP @ 185/125

Rest 3 Minutes:

C) AMRAP in 7 Minutes:

Anchored MB Sit Up Tosses 20/14

*1 Athlete anchors feet, touches MB over head, sits up and tosses the MB to partner who sit stand in front to catch the MB. Only on athlete may work at a time partners may rotate when they with.

Additional:

10 Minutes Mobility

Performance

Strength/Skill:

Warm Up:

Dynamic Warm Up

Strength:

Skill:

WOD

In a Team of 3 Perform:

A) AMRAP in 7 Minutes:

Back Squat

50 Reps @ 135/95
50 Reps @ 185/125
AMRAP @ 225/155

Rest 3 Minutes:

B) AMRAP in 7 Minutes:

Bench Press

50 Reps @ 135/95
50 Reps @ 155/105
AMRAP @ 185/125

Rest 3 Minutes:

C) AMRAP in 7 Minutes:

Anchored MB Sit Up Tosses 20/14

*1 Athlete anchors feet, touches MB over head, sits up and tosses the MB to partner who sit stand in front to catch the MB. Only on athlete may work at a time partners may rotate when they with.

Additional:

Competition

Strength/Skill:

Warm Up:

Dynamic Warm Up

Strength:

Skill:

WOD:

In a Team of 3 Perform:

A) AMRAP in 7 Minutes:

Back Squat

50 Reps @ 135/95
50 Reps @ 185/125
AMRAP @ 225/155

Rest 3 Minutes:

B) AMRAP in 7 Minutes:

Bench Press

50 Reps @ 135/95
50 Reps @ 155/105
AMRAP @ 185/125

Rest 3 Minutes:

C) AMRAP in 7 Minutes:

Anchored MB Sit Up Tosses 20/14

*1 Athlete anchors feet, touches MB over head, sits up and tosses the MB to partner who sit stand in front to catch the MB. Only on athlete may work at a time partners may rotate when they with.

Additional:

10 Minutes Mobility