Saturday, September 3, 2016 – Surge Athletics

Essentials

Strength/Skill:

Warm Up:

Dynamic Warm Up

Strength:

Skill:

WOD:

With a Partner Perform For Time:

150m Farmers Carry

6 Rds:

20 MB Sit Up Tosses
15 MB Push Ups (5 w/rt hand on ball + 5 w/LT hand on ball + 5 with both)
10 MB Pull Ups

150m Farmers Carry

4 Rds

20 MB Sit Up Tosses
15 MB Push Ups (5 w/rt hand on ball + 5 w/LT hand on ball + 5 with both)
10 MB Pull Ups

150m Farmers Carry

2 Rds

20 MB Sit Up Tosses
15 MB Push Ups (5 w/rt hand on ball + 5 w/LT hand on ball + 5 with both)
10 MB Pull Ups

Additional:

Mobility

Performance

Strength/Skill:

Warm Up:

Dynamic Warm Up

Strength:

Skill:

WOD:

With a Partner Perform For Time:

150m Farmers Carry

6 Rds:

20 MB Sit Up Tosses
15 MB Push Ups (5 w/rt hand on ball + 5 w/LT hand on ball + 5 with both)
10 MB Pull Ups

150m Farmers Carry

4 Rds

20 MB Sit Up Tosses
15 MB Push Ups (5 w/rt hand on ball + 5 w/LT hand on ball + 5 with both)
10 MB Pull Ups

150m Farmers Carry

2 Rds

20 MB Sit Up Tosses
15 MB Push Ups (5 w/rt hand on ball + 5 w/LT hand on ball + 5 with both)
10 MB Pull Ups

Additional:

Mobility

Competition

Strength/Skill:

Warm up:

Dynamic Warm Up

Strength:

A) 5 Sets:

Snatch (Squat) x 3

Set 1 = 80%
Set 2 = 83%
Set 3 = 85%
Set 4 = 87%
Set 5 = 90%

B) 3 Sets:

TnG Squat Snatch x 3 @ 70%

C) 5 Sets:

Jerk x 3

Set 1 = 80%
Set 2 = 83%
Set 3 = 85%
Set 4 = 87%
Set 5 = 90%

D) 5 Sets:

Clean (Squat) x 3

Set 1 = 80%
Set 2 = 83%
Set 3 = 85%
Set 4 = 87%
Set 5 = 90%

D) 4 Sets:

Below Knee Clean Pull x 5

Set 1 = 90%
Set 2 = 95%
Set 3 = 100%
Set 4 = 100%

F) 3 Sets:

Behind the Neck Shoulder Press x 8

Skill:

WOD:

Additional:

Mobility