Thursday 131024 – Surge Athletics

Essentials

Strength/Skill:

Warm Up:

3 Sets:

:15 Jumping Jacks
:15 Squats
:15 Mountain Climber
:15 Jump Squat

Then

3 Sets:

:15 Plank
:15 Superman
:15 Side Plank – L
:15 Side Plank – R

Strength:

5 Sets: (Every 90 Seconds)

Hang Power Clean + Power Clean
During Rest Practice Handstand kick up

Skill:

Denise’s B-Day WOD:

With a Partner Complete AMRAP in 15 Minutes:

800m Partner Barbell Carry 135/95

Then in Remaining Time Complete AMRAP:

Handstand Hold
AMRAP Power Clean 135/95

*Partner A holds a handstand against the wall, during that time Partner B completes AMRAP of Power Cleans. Once Partner A drops off wall partners must switch.

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm Up: 3 Sets: :15 Jumping Jacks :15 Squats :15 Mountain Climber :15 Jump Squat Then 3 Sets: :15 Plank :15 Superman :15 Side Plank – L :15 Side Plank – R Strength: 5 Sets: (Every 90 Seconds) Hang Power Clean + Power Clean During Rest Practice Handstand kick up Skill:
Denise’s B-Day WOD:
With a Partner Complete AMRAP in 15 Minutes: 800m Partner Barbell Carry 135/95 Then in Remaining Time Complete AMRAP: Handstand Hold AMRAP Power Clean 135/95 *Partner A holds a handstand against the wall, during that time Partner B completes AMRAP of Power Cleans. Once Partner A drops off wall partners must switch.	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