Thursday 130822 – Surge Athletics

Essentials

Strength/Skill:

Warm Up:

3 Rds NFT:

Walking Lunge x 10 ea
Supine Row x 10
Sit Up x 10-15

Strength:

EMOM For 6 Minutes:

High Hang Clean (Squat) x 2

Skill:

WOD:

AMRAP in 4 Minutes:

250m Run

In Remaining Time Perform:

3 Hang Power Clean 135/95
6 Ring Dip
9 KB Swing 55/35

Rest 1 Minute, repeat for total of 4 Sets

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm Up: 3 Rds NFT: Walking Lunge x 10 ea Supine Row x 10 Sit Up x 10-15 Strength: EMOM For 6 Minutes: High Hang Clean (Squat) x 2 Skill:
WOD:
AMRAP in 4 Minutes: 250m Run In Remaining Time Perform: 3 Hang Power Clean 135/95 6 Ring Dip 9 KB Swing 55/35 Rest 1 Minute, repeat for total of 4 Sets	30 Wall ball shots 30 Pull-ups 30 Push Press [75/55] 30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf
Additional:
10 Minutes Mobility

Competition

Strength/Skill:

Warm up:Strength:

Skill:

WOD:

Recovery Day
A) Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

B) Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

C) Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Additional:

10 Minutes Mobility