Tuesday 140204 – Surge Athletics

Essentials

Strength/Skill:

Warm up:

3 Sets:

Strength:

4 Sets:

Skill:

WOD:

“Omaha” aka Broncos Victory WOD!!!Every Minute on Minute for as long as Possible:

Additional:

Performance

Strength/Skill:
Warm up: 3 Sets: :20 Sec Handstand/Plank Hold :30 Sec Supermans :40 Sec Jump Rope Practice Strength: 4 Sets: Bench Press x 5 Single Leg DB RDL x 8 ea. Skill:
WOD:
AMRAP in 10 Minutes 5 Renegade Row ea. 10 Deficit Push Up (Hands on DB) 15 Anchored Sit Up	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:

2 sets, NFT:

Strength:

10 sets: (Every 2 minutes)

Loads by % for each set: 60, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

Skill:

WOD:

With a Running Clock Perform:

A) AMRAP in 5 minutes:

Rest 5 minutes, and then when the clock hits 10:00, perform:

B) AMRAP in 5 minutes:

Rest 5 minutes, and then when the clock hits 20:00, perform:

C) AMRAP in 5 minutes:

Additional: