Tuesday 130924 – Surge Athletics

Essentials

Strength/Skill:

Warm Up:

Disk Plank Walk Race

Strength:

5 Sets:

Shoulder Press + Push Press + Push Jerk

Skill:

WOD:

For Time:

7 Box Jump Overs 20″
7 Pull Up
7 Sit Up
7 Shoulder to Overhead 85/60
Run 200m
14 Box Jump Overs
14 Pull Up
14 Sit Up
14 Shoulder to Overhead
Run 200m
21 Box Jump Overs
21 Pull Up
21 Sit Up
21 Shoulder to Overhead
Run 200m
28 Box Jump Overs
28 Pull Up
28 Sit Up
28 Shoulder to Overhead
Run 200m

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm Up: Disk Plank Walk Race Strength: 5 Sets: (Every 2 Minutes) Push Press + Push Jerk + Split Jerk Skill:
Adam’s B-Day WOD:
For Time: 7 Box Jump Overs 20″ 7 Pull Up 7 Sit Up 7 Shoulder to Overhead 85/60 Run 200m 14 Box Jump Overs 14 Pull Up 14 Sit Up 14 Shoulder to Overhead Run 200m 21 Box Jump Overs 21 Pull Up 21 Sit Up 21 Shoulder to Overhead Run 200m 28 Box Jump Overs 28 Pull Up 28 Sit Up 28 Shoulder to Overhead Run 200m	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:

Wall Climbs x 4-6
Skin the Cat x 4-6
Pull-Ups x 12 (Work on Butterfly if you have them)

Strength:

A) 5 Sets: (Every 2 Minutes)

Push Press + Push Jerk + Split Jerk

Skill:

WOD:

For the following three segments, post three separate times, but leave the clock running:For time:
A) Row 1000 MetersWhen the clock reaches 10 minutes, complete:B) For time:

10 Muscle-Ups
20 Burpees
30 Double-Unders
40 Ring Dips
30 Double-Unders
20 Burpees
10 Muscle-Ups

When the clock reaches 20 minutes, complete the following for time:

C) Row 1000 Meters

Additional:

10 Minutes Mobility