Thursday, August 10, 2017 – Surge Athletics

Reminder: Yoga For Athletes is at 6 pm. Come check out the new class that everyone is feeling amazing from. Grab a friend and share the recovery. Drop in is $8.

Essentials

Strength/Skill:

Warm up:

Dynamic Warm Up

Strength:

Skill:

WOD:

AMRAP in 10 Minutes:

1K Row

In Remaining Time AMRAP:

10 Sit Ups
10 Russian KB Swing
10 yard Seal Walk

Additional:

10 Minutes Mobility—- Coaches choice

Performance

Strength/Skill:

Warm up:

Dynamic Warm Up

Strength:

Skill:

WOD:

AMRAP in 10 Minutes:

1K Row

In Remaining Time AMRAP:

10 Sit Ups
10 Russian KB Swing
10 yard Seal Walk

Additional:

10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:

Warm up:

Dynamic Warm Up

Strength:

Skill:

WOD

3-5 rounds not for time – form not fatigue focus – time cap 45 min:

Ring support hold accumulate 1 minute
On wall headstand hold 1 minute with 1 kipping HSPU ever 6 seconds
3x arch hollow progress to TTB over 5 swings
False grip arch hang rings accumulate 1 minute
* hang from rings in false grip and arch your back as much as possible
20 ring bottom of dip swings
Supine hollow hold accumulate 1 minute

-THEN-

Optional if you finish early and feel good

10 minutes kipping ring muscle up practice

Additional:

10 Minutes Mobility