Tuesday 131217 – Surge Athletics

Essentials

Strength/Skill:

Warm up:

3 Sets:

:15 Jumping Jack
:15 Squat
:15 Mountain Climber
:15 Jump Squat

3 Sets:

:15 Plank
:15 Side Plank
:15 Side Plank
:15 Superman Hold

Strength:

5 Sets:(Every 2 Minutes)

Overhead Squat x 3

Skill:

WOD:

3 Rds For Time:

15/10 Push Ups
20 Overhead Squat

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm up: 3 Sets: :15 Jumping Jack :15 Squat :15 Mountain Climber :15 Jump Squat 3 Sets: :15 Plank :15 Side Plank :15 Side Plank :15 Superman Hold Strength: 5 Sets: (Every 2 Minutes) Overhead Squat x 3 Skill:
WOD:
3 Rds For Time: 15/10 Ring/Stationary Dip 20 Overhead Squat 95/65	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 Sets:

:15 Jumping Jack
:15 Squat
:15 Mountain Climber
:15 Jump Squat

3 Sets:

:15 Plank
:15 Side Plank
:15 Side Plank
:15 Superman Hold

Strength:

A) 5 Sets:(Every 2 Minutes)

Push Press + Jerk

Skill:

WOD:

A) 4 Sets For Times:

Power Clean x 6 reps
Rest 60 seconds
Shoulder to Overhead x 8 reps
Rest 60 seconds

Goal is to work on speed and efficiency here. Ascend in load for each of the four sets. Please Scale appropriately, sets should not take longer then 30-40 seconds.
* Set 1 – 155/105 lbs
* Set 2 – 170/115 lbs
* Set 3 – 185/125 lbs
* Set 4 – 205/135 lbs

B) 3 Sets for times:

10 Burpees
10 Handstand Push-Ups
10 Box Jumps 24/20
Rest 60 seconds

Additional:

10 Minutes Mobility