Thursday 131205 – Surge Athletics

Essentials

Strength/Skill:

Warm Up:

3 Sets:

:15 Jumping Jack
:15 Squat
:15 Mountain Climber
:15 Jump Squat

3 Sets:

:15 Plank
:15 Side Plank
:15 Side Plank
:15 Superman Hold

Strength:

5 Sets:(Every 90 Seconds)

Close Grip Bench Press x 5

Skill:

Chris’s B-Day WOD:

3 Rds For Time:

20 Power Clean
20 Wall Ball
20 Hand Release Push Up

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm Up: 3 Sets: :15 Jumping Jack :15 Squat :15 Mountain Climber :15 Jump Squat 3 Sets: :15 Plank :15 Side Plank :15 Side Plank :15 Superman Hold Strength: 5 Sets:(Every 90 Seconds) Close Grip Bench Press x 5 Skill:
Chris’s B-Day WOD:
3 Rds For Time: 20 Power Clean 20 Wall Ball 20 Hand Release Push Up	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