Thursday 140109 – Surge Athletics

Essentials

Strength/Skill:

Warm up:
3 Sets:

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

3 Sets:

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

Strength:

3 Sets:

Single Arm DB Bent Over Row x 8-10 ea @2111
V-Ups x 10-15

Skill:

April (AKA Stacey’s) B-Day WOD:

AMRAP in 12 Minutes

5 Burpee Pull Up
10 DB Step Ups (Total)

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm up: 3 Sets: :15 Sec Jumping Jack :15 Sec Squat :15 Sec Mountain Climber :15 Sec Jump Squat 3 Sets: :15 Sec Plank Hold :15 Sec Superman Hold :15 Sec Side Plank :15 Sec Side Plank Strength: 3 Sets: Single Arm DB Bent Over Row x 8-10 ea @2111 V-Ups x 10-15 Skill:
April (AKA Stacey’s) B-Day WOD:
AMRAP in 12 Minutes 5 Burpee Pull Up 10 DB Step Ups (Total)	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