Thursday 130919 – Surge Athletics

Essentials

Strength/Skill:

Warm Up:

400m run x 2 (Rest time takes to run)

Strength:

3 Sets:

Turkish Get Up x 3 ea
KB Swing x 15-20 (Heavy)

Skill:

WOD:

In Teams of 4 Complete the Following for Total Reps:

5 Minutes Row for Meters (Alt. every 250m)
4 Minutes Man Makers 35/25 (2 Athletes work at a time)
3 Minutes 35 ft. Plate Push (Alt. every push)
2 Minutes Team High Five Sit Ups
1 Minute Burpee (Alt. Athletes each Burpee)

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm Up: 400m run x 2 (Rest time takes to run) Strength: 3 Sets: Turkish Get Up x 3 ea KB Swing x 15-20 (Heavy) Skill:
WOD:
In Teams of 4 Complete the Following for Total Reps: 5 Minutes Row for Meters (Alt. every 250m) 4 Minutes Man Makers 35/25 (2 Athletes work at a time) 3 Minutes 35 ft. Plate Push (Alt. every push) 2 Minutes Team High Five Sit Ups 1 Minute Burpee (Alt. Athletes each Burpee)	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