Tuesday 140107 – Surge Athletics

Essentials

Strength/Skill:

Warm up:3 Rds NFT:

Dips x 5-10
Nose to Wall Handstand/Waiter/Plank Hold x 30-45 Seconds
Four Square Jump x 6-8

Strength:

Skill:

WOD:

6 sets of (total of 24 minutes):

45 seconds of KB Swing
Rest 15 seconds
30 seconds of Seated DB Shoulder Press
Rest 30 seconds
45 seconds of Double Unders
Rest 15 seconds
30 seconds of Push Up
Rest 30 seconds

*At the top of each minute, for 24 minutes, you will rotate stations and try to accumulate as many reps as possible of each movement.

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm up:3 Rds NFT: Dips x 5-10 Nose to Wall Handstand/Waiter/Plank Hold x 30-45 Seconds Four Square Jump x 6-8 Strength: Skill:
WOD:
6 sets of (total of 24 minutes): 45 seconds of KB Swing Rest 15 seconds 30 seconds of Strict Handstand Push-Ups/Seated DB Shoulder Press Rest 30 seconds 45 seconds of Double Unders Rest 15 seconds 30 seconds of Push Up Rest 30 seconds *At the top of each minute, for 24 minutes, you will rotate stations and try to accumulate as many reps as possible of each movement. DO NOT PACE YOURSELF…go hard every work period.	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:

Ring Muscle-Ups x 3-8
Nose-to-Wall Handstand Hold x 45-60 seconds
Double-Unders x 40-50

Strength:

A) 10 Sets:(EMOM)

Snatch with 3 second hold x 1 rep @ 75%

*Perform a snatch focusing on perfect speed and mechanics, receive at the bottom of your overhead squat and hold their for 3 full seconds before standing up with the load.

Skill:

WOD:

8 sets of (total of 32 minutes):

45 seconds of Rowing (for max meters)
Rest 15 seconds
30 seconds of Strict Handstand Push-Ups/Seated DB Shoulder Press
Rest 30 seconds
45 seconds of 24″/20″ Box Jump-Overs
Rest 15 seconds
30 seconds of Ring Dips
Rest 30 seconds

*At the top of each minute, for 32 minutes, you will rotate stations and try to accumulate as many reps or meters as possible of each movement.
If you don’t have strict handstand push-ups, perform seated DB Shoulder Press

Note scores by movement…e.g., Rowing – 245/248/241/etc…

DO NOT PACE YOURSELF…go hard every work period.

Additional:

10 Minutes Mobility