Saturday, November 14, 2015 – Surge Athletics

Essentials

Strength/Skill:

Warm Up:

Dynamic Warm Up

Strength:

A) 2 Sets:

Single Arm Overhead DB/KB Overhead Carry x 100m

B) 2 Sets:

KB/Odd Object Carry x 200m

C) 2 Sets:

Single Arm DB/KB Farmers Carry x 200m

Skill:

WOD:

With a Partner Complete AMRAP in 10 Minutes:

10 Straight Leg Sit Ups
10 Push Press
10 Pull Ups

*Partners Alternate Movements

Additional:

Mobility

Performance

Strength/Skill:

Warm Up:

Dynamic Warm Up

Strength:

A) 2 Sets:

Single Arm Overhead DB/KB Overhead Carry x 100m

B) 2 Sets:

KB/Odd Object Carry x 200m

C) 2 Sets:

Single Arm DB/KB Farmers Carry x 200m

Skill:

WOD:

With a Partner Complete AMRAP in 10 Minutes:

10 Straight Leg Sit Ups
10 Push Press
10 Pull Ups

*Partners Alternate Movements

Additional:

Crossover Symmetry Iron Scap

Competition

Strength/Skill:

Warm Up:

Dynamic Warm Up

Strength:

A) 2 Sets:

Single Arm Overhead DB/KB Overhead Carry x 100m

B) 2 Sets:

KB/Odd Object Carry x 200m

C) 2 Sets:

Single Arm DB/KB Farmers Carry x 200m

Skill:

WOD:

With a Partner Complete AMRAP in 10 Minutes:

10 Straight Leg Sit Ups
10 Push Press
10 Pull Ups

*Partners Alternate Movements

Additional:

EMOM For 20 Minutes:

Odd: 1-5 Reps Goat Movement
Even: 1-5 Reps Goat Movement