Tuesday 140603 – Surge Athletics

Nothing like carrying your partner around the Westminster Rec’s hills and stairs.

Happy B-Day to Katie Smith and Josh Williams, stand by for their b-day WODS!!!

Essentials

Strength/Skill:

Warm up:

3 Sets NFT:

Strength:

4 Sets: (Every 2 Minutes)

Skill:

WOD:

3 Rds For Time:

Additional:

Performance

Strength/Skill:
Warm up: 3 Sets NFT: Alt. Pistols x 6-8 (3-4 ea.)/Single Leg Box Squat x 6-8 (3-4 ea.) Handstand Walk x 15-45 Ft. /Wall Facing Handstand Hold x 30-45 Sec PVC Pass Through x 10 Strength: Wendler Method Week 5 3 Sets: (Every 2:30 Minutes) Shoulder Press Set 1 = 5 Reps @ 65% Set 2 = 5 Reps @ 75% Set 3 = Max Reps @ 85% Percentages are based off of 90% of 1 RM + 5-10 LBS. Skill:*
WOD
3 Rds For Time: 10 Shoulder to Overhead 155/105 20 Chest to Bar Pull Ups 50 Double Unders	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