Thursday 131219 – Surge Athletics

Happy Birthday to Justin German. We’ll put his b-day WOD on the shelf for none till he covers from his knee surgery.

Schedule Reminder: The 6:15pm Class is Cancelled.

Essentials

Strength/Skill:

Warm up:

Dynamic Warm Up

Strength:

4 Sets:

Handstand/Plank/Waiter Hold x 20-45 Seconds
Hip ext. x 8-10 @2112 (2 seconds down, 1 sec pause, 1 sec up, 2 sec pause

Skill:

WOD:

AMRAP in 7 Minutes:Buy In:3 Rds:

10 Pull Up/Supine Row
10 Deadlift

Remaining Time Perform AMRAP:

5 Push Up
5 Box Jump
10 Sit Up

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm up: Dynamic Warm Up Strength: 4 Sets: Handstand Hold x 20-45 Seconds Hip ext. x 8-10 @2112 (2 seconds down, 1 sec pause, 1 sec up, 2 sec pause Skill:
WOD:
AMRAP in 7 Minutes:Buy In:3 Rds: 10 Pull Up 10 Deadlift 225/155 Remaining Time Perform AMRAP: 5 Push Up 5 Box Jump 10 Sit 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