Tuesday 130917 – Surge Athletics

Christina and Josh at the Colorado Open

Essentials

Strength/Skill:

Warm Up:

Strength:

4 Sets:

Skill:

WOD:

With a Partner Complete AMRAP in 12 Minutes:

Additional:

Performance

Strength/Skill:
Warm Up: Dynamic Warm Up Strength: 4 Sets: Pull Up + Chest to Bar Pull Up + Hip to Bar Pull Up + Bar Muscle Up Wt. Hip Ext. x 6-8 @2114 (2 Sec down, 1 sec pause, 1 sec up, 4 sec pause) Skill:
WOD:
With a Partner Complete AMRAP in 12 Minutes: 10 Back Squat 135/95 (Bar Must Come from Ground) 5 Bar Muscle Up 10 Burpee *Partners will alternate movements	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:

A) 3 Sets:

B) 8 Sets:

Jerk

Skill:

WOD:

For 30 minutes, rotate through the following 3 stations on the minute:

Minute 1 – 10/6 Handstand Push-Ups (Strict if you have them)
Minute 2 – 15/10 Stationary Dips
Minute 3 – 10 Pull-Ups (working to establish optimal efficiency – staying relaxed and in rhythm on the bar)

Additional: