Tuesday 140311 – Surge Athletics

Essentials

Strength/Skill:

Warm up:

Dynamic Warm Up

Strength:

3 Sets:

DB Walking Lunges x 20 Steps (AHAP)
Supine Row x 8-10 @ 3111

Skill:

WOD:

A) AMRAP in 4 Minutes:

8 Deadlift
8 Over Bar Burpee

Rest 3 Minutes

B) AMRAP in 4 Minutes:

4 Pull Ups
8 Sit Ups

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm up: Dynamic Warm Up Strength: 3 Sets: DB Walking Lunges x 20 Steps (AHAP) Supine Row x 8-10 @ 3111 Skill:
WOD:
A) AMRAP in 4 Minutes: 8 Deadlift 225/155 8 Over Bar Burpee Rest 3 Minutes B) AMRAP in 4 Minutes: 4 Pull Ups 8 Sit Ups	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:

Dynamic Warm Up

Strength:

A) 6 Sets: (EMOM)

5 Squat Cleans 175/115

Work for speed and efficiency, and then bring breathing and focus back to calm state before your next set.

B) 3 sets for max reps: (Every 3 Minutes)

60 seconds of Shoulder to Overhead 175/115

Work on efficiency to keep rep ranges close on all three sets – use your legs, drive yourself under the barbell, and stand up to full extension before bringing the barbell down.

Skill:

WOD:

A) AMRAP in 4 minutes:

10 Pull Ups
10 Ring Dips

Rest 3 minutes:

B) AMRAP in 4 minutes:

20 KB Swings 55/35
10 Toes to Bar

Additional:

Mobility