Saturday, May 21, 2016 – Surge Athletics

Reminder: Surge will be open for the 8:30, the 9:45 is cancelled do to the Spring Fling Competition at West Metro Functional Fitness. Therefore after class make your way on down and help support all the Surge Family that is competing. West Metro Functional Fitness is located at 9491 W 44th Ave, Ste 112 Wheat Ridge, CO.

We have two teams competing.

Team Surge Elite Performance & Fitness – Courtney, Brandon, Glendon and LaLa
Team RamRod – Trevor, Jenna, Zach, Brentnie

We both go at 9:18 for WOD #1, and 12:15 for WOD #2. Then WOD #3 depends on placing but will be between 2:25-3:31!

Essentials

Strength/Skill:

Warm Up:

Dynamic Warm Up

Strength:

Skill:

WOD:

In Teams of 3 Complete For Time:

300m Plate Pinch Farmers Carry 35/25
100 Deadlift
80 Box Jump
60 Snatch
40 Toe to Bar
40 Pull Ups
300m Plate Pinch Farmers Carry

Additional:

Mobility

Performance

Strength/Skill:

Warm Up:

Dynamic Warm UP

Strength:

Skill:

WOD:

In Teams of 3 Complete For Time:

300m Plate Pinch Farmers Carry 35/25
100 Deadlift 155/105
80 Box Jump 24/20
60 Snatch 65/45
40 Toe to Bar (80 Knee Raises)
20 Bar Muscle Ups (x2 Pull Ups)
300m Plate Pinch Farmers Carry

Additional:

2 Sets:

GHD Sit Up x 10
Iso Back Ext. Hold x :30 Seconds

Competition

Strength/Skill:

Warm up:

Dynamic Warm Up

Strength:

Skill:

WOD:

In Teams of 3 Complete For Time:

300m Plate Pinch Farmers Carry 35/25
100 Deadlift 225/155
80 Box Jump 30/24
60 Snatch 115/75
40 Toe to Bar
20 Bar Muscle Ups (x2 Pull Ups)
300m Plate Pinch Farmers Carry

Additional:

2 Sets:
GHD Sit Up x 10
Iso Back Ext. Hold x :30 Seconds