Thursday, April 13, 2017 – Surge Athletics

Essentials

Strength/Skill:

Warm up:

3 Sets:

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

3 Sets:

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

Strength:

Skill:

WOD:

With a Partner Complete 6 Sets (3 Each) For Time:

500m Row
400m Run

Partner Complete entire round and then switch.

Additional:

10 Minutes Mobility—- Coaches choice

Performance

Strength/Skill:

Warm up:

3 Sets:

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

3 Sets:

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

Strength:

Skill:

WOD:

With a Partner Complete 6 Sets (3 Each) For Time:

500m Row
400m Run

Partner Complete entire round and then switch.

Additional:

10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:

Warm up:3 Sets:

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

3 Sets:

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

Strength:

Skill:

WOD

2 rounds not for time

10 ring tuck pull to invert
20 static support swings
20 box handstand weight shifts
30s false grip tuck hang bar
30s wall backbend
5x complex: Arch hollow -> lever pull -> pull down, pull in -> pull in with arch (butterfly pull up)

Intent
Low volume foundations

Additional:

10 Minutes Mobility