Thursday 130912 – Surge Athletics

Essentials

Strength/Skill:

Warm Up:

2 Rds NFT:

Isometric YWTI x 10 Seconds
Band Pull a Parts x 10
Triple Threat x 10

Strength:

A) 8 Sets Tabata:

Hollow Rocks

B) 3 Sets:

Wt. Hip Ext. x 8-10

Skill:

WOD:

For Time:

60 Slam Ball
50 Wt. Step Up 35/25
40 Ring Dip
30 Burpee
100 Double Unders

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm Up: 2 Rds NFT: Isometric YWTI x 10 Seconds Band Pull a Parts x 10 Triple Threat x 10 Strength: A) 8 Sets Tabata: Hollow Rocks B) 3 Sets: Wt. Hip Ext. x 8-10 Skill:
WOD:
For Time: 60 Slam Ball 50 Wt. Step Up 35/25 40 Ring Dip 30 Burpee 100 Double Unders	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