Thursday, May 25, 2017 – Surge Athletics

Schedule Reminder: The 6:15 pm class is cancelled tonight.

Essentials

Strength/Skill:

Warm up:

3 Sets:

3 Sets:

Strength:

Skill:

WOD:

With a Partner Complete 3 Rds:

Rest while partner work.

Additional:

Performance

Strength/Skill:

Warm up:

3 Sets:

3 Sets:

Strength:

Skill:

WOD:

With a Partner Complete 3 Rds:

Rest while partner work.

Additional:

Competition

Strength/Skill:

Warm up:3 Sets:

3 Sets:

Strength:

Skill:

WOD

Rotate through the following for 45 minutes slowly for form, not fatigue focus

10-20 kipping ring dips in sets of 3-5 practicing driving knees up with the press out.
20 meter handstand walk (scale with spotter assist OR 40x lunge to handstand weight transfers
10-15x practice jump to hollow->arch->hollow swing
5-10x Bar pull overs https://vimeo.com/181499865/94c1d64ecc
(Scaling https://vimeo.com/181499780/2e713fa05b Fixing band with low bar: https://vimeo.com/181499761/b777a2bd2d)
5-10x Pirouette 180 *scale with spotter assist OR 40x lunge to handstand weight transfers
20x (10 each) alternate kipping toes to rings / kipping ring pull ups

Additional: