Thursday 131114 – Surge Athletics

Essentials

Strength/Skill:

Warm Up:

Ankle/Calf Mobility

Strength:

3 Sets:

Wall Climb x 3-6
Wt. Hip Ext. x 12-15

Skill:

WOD:

For Time/Total Reps:

2:00 ME Double Unders

3 Rds:

4 Burpee
8 Ring Dip
12 Sit Ups

1:30 ME Double Unders

3 Rds

4 Burpee
8 Ring Dips
12 Sit Ups

1:00 ME Double Unders

3 Rds

4 Burpee
8 Ring Dips
12 Sit Ups

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm Up: Ankle/Calf Mobility Strength: 3 Sets: Wall Climb x 3-6 Wt. Hip Ext. x 12-15 Skill:
WOD:
For Time/Total Reps: 2:00 ME Double Unders 3 Rds: 4 Burpee 8 Ring Dip 12 Sit Ups 1:30 ME Double Unders 3 Rds 4 Burpee 8 Ring Dips 12 Sit Ups 1:00 ME Double Unders 3 Rds 4 Burpee 8 Ring Dips 12 Sit Ups	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