Thursday 140130 – Surge Athletics

We would like to welcome the newest member of not only the White Family but also the Surge Elite Performance & Fitness Family. Congrats to Mary and JD as they became new parents with the birth Reagan David White. So happy for you guys!!!

Essentials

Strength/Skill:

Warm up:

Dynamic Warm Up

Strength:

3 Sets:

DB Bench Press x 6-8 @21X1
Band Pull A Parts x 12-15

Skill:

WOD:

10-1 For Time:

RDL 95/65
Sit Up
Barbell Hip Bridge 95/65
Barbell Windshield Wipers (Each Side Equals 1 Rep) 95/65

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm up: Dynamic Warm Up Strength: 3 Sets: DB Bench Press x 6-8 @21X1 Band Pull A Parts x 12-15 Skill:
WOD:
10-1 For Time: RDL 95/65 Sit Up Barbell Hip Bridge 95/65 Barbell Windshield Wipers (Each Side Equals 1 Rep) 95/65	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