Tuesday 130702 – Surge Athletics

Kids Doing WORK!!!

Essentials

Strength/Skill:

Warm up:

Shoulder Mobility

Strength:

Shoulder Press 5-5-5
Push Press 3-3-3

Skill:

Shannon’s B-Day WOD:

For Time:

200m Waiters Walk Buy In:

30 Wall ball shots
30 Pull-ups
30 Push Press [75/55]
30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf

2 Rds:

30 Wall ball shots
30 Pull-ups
30 Push Press [75/55]
30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf

20 Wall Ball
20 Box Jump
20 Push Press 75/55
20 Burpee

Additional:

10 Minutes mobility

Performance

Strength/Skill:

Warm Up:

Shoulder Mobility

Strength:

Push Jerk 3-3-3
Split Jerk 1-1-1

Skill:

Shannon’s B-Day WOD:

For Time:

200m Waiters Walk Buy In:

30 Wall ball shots
30 Pull-ups
30 Push Press [75/55]
30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf

2 Rds:

30 Wall ball shots
30 Pull-ups
30 Push Press [75/55]
30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf

31 Wall Ball
31 Box Jump
31 Push Press 75/55
31 Burpee

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:3 Rds NFT:

Seated DB High Pull to External Rotation x 10
Nose-to-Wall Handstand Hold x 60-90 seconds
Strict Toes to Bar x 6-10 reps @ 2110

Strength:

A) 8 Sets: (Top Every 90 Seconds)

Jerk

*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 80%
*Sets 4-8 – 1 rep @ 90+%

B) 3 Sets:

Push Press x 4-5 (AHAP no misses)

Skill:

WOD:

AMRAP in 6 Minutes:

15 Stationary Dips (P-bars, Rogue Matador or other fixed dipping station)
10 Handstand Push-Ups
5 Burpees

Additional:

10 Minutes mobility