Thursday 140522 – Surge Athletics

4pm Class getting after Monday’s WOD!!!

Essentials

Strength/Skill:

Warm up:3 Sets:

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

3 Sets:

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

Strength:

3 Sets:

Supine Row x 6-8 @ 3121 (3 Seconds Down, 1 Sec Pause, 2 Seconds Up, 1 Sec Pause)
Hip Ext. x 8-10 @3121

Skill:

WOD:

AMRAP in 10 Minutes

20 yrd Bear Crawl
5 Man Makers (DB Push Up, Renegade Row, Power Clean, Shoulder to Overhead)

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm up:3 Sets: :15 Jumping Jack :15 Squats :15 Mountain Climber :15 Jump Squat 3 Sets: :15 Plank :15 Side Plank :15 Side Plank :15 Superman Hold Strength: 3 Sets: Supine Row x 6-8 @ 3121 (3 Seconds Down, 1 Sec Pause, 2 Seconds Up, 1 Sec Pause) Hip Ext. x 8-10 @3121 Skill:
WOD:
AMRAP in 10 Minutes 20 yrd Bear Crawl 5 Man Makers 35/25 (DB Push Up, Renegade Row, Power Clean, Shoulder to Overhead)	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