Announcements:
Surge Elite Performance & Fitness Family,
We have ATHLETES competing at Functional Fitness Verve tomorrow in a terrific fundraiser for an incredible Functional Fitnesster, Sarah Devito, who is battling brain cancer.
1) Team Ram Rod: CJ Lovett, Glendon Bautista and Trevor Dravland
2) Matt Chan’s Allstars: YES that MATT CHAN (6 times Functional Fitness Games Athlete finishing 2nd in 2012), Eric Kiker, and yours truly William Lee
We will be in the same heats:
WOD 1: 10:04AM, WOD 2: 12:22PM, WOD 3: 3:00PM
There will be raffles, fun WODs, amazing athletes and our most AWESOME Functional Fitness Community…all to support a wonderful cause!!
Reminder Sweat Class is at 9:45.
Essentials
Strength/Skill: |
Warm Up:2 Sets:
Strength: Skill: |
WOD: |
A) For Time:
At the 12 Minute Mark: B) With a Partner Complete For Time:
C) With a Partner Complete For Time:
*Rest 5 Minutes Between B, C |
Additional: |
|
Performance
Strength/Skill: |
Warm Up:2 Sets:
Strength: Perform After WOD A) 4 Sets:
Skill: |
WOD: |
A) For Time:
At the 12 Minute Mark: B) With a Partner Complete Form Time:
C) With a Partner Complete
*Rest 5 Minutes Between B, C |
Additional: |
|
Competition
Strength/Skill: |
Warm Up:2 Sets:
Strength: (Perform After WOD) A) 4 Sets: (Every 90 Seconds)
B) 4 Sets: (Every 90 Seconds)
C) 3 Sets: (Every 2 Minutes)
*Goal to increase 20# each week if working weight is above 330# and 10# increase if below 330#.
Skill: |
WOD: |
A) For Time:
At the 12 Minute Mark: B) With a Partner Complete Form Time:
C) With a Partner Complete
*Rest 5 Minutes Between B, C |
Additional: |
|