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Tuesday 140610

Great job to everyone who participated in the Mini-haha over the weekend.  In addition congrats to Mike who took 2nd in a State archery competition.  Part of the 100 words of fitness is play sports, the Surge Family definitely did that over the weekend.

Essentials

Strength/Skill:
Warm up:

2 Rds:

  • Hand over Hand Rope Pulls x 3-4
  • Strict Pull ups/Supine Row x 4-8
  • L-Sit/Plank Hold x 20-45 seconds

Strength:

4 Sets: (Every 2 Minutes)

  • Shoulder Press x 4 (Add 5/10# from Last Week)

Skill:
WOD:

3 Rds For Time:

  • 5-10 Man-Makers
  • 10-15 Push Ups
  • 10-15 Pull Ups
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

2 Rds:

  • Rope Climbs x 1-3/Rope Pull Ups x 4-6
  • Muscle-Ups x 4-8/Strict Pull ups x 4-8
  • L-Sit/Plank Hold x 20-45 seconds

Strength:

Wendler Method Week 5

3 Sets: (Every 2:30 Minutes)

Shoulder Press

  • Set 1 = 3 Reps @ 70%
  • Set 2 = 3 Reps @ 80%
  • Set 3 = Max Reps @ 90%

*Percentages are based off of 90% of 1 RM + 5-10LBS.

Skill:
WOD

3 Rds For Time:

  • 10 Man-Makers 45/30
  • 15 Strict Handstand Push-Ups
  • 20 Chest to Bar Pull-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:

2 Rds:

  • Rope Climbs x 2-4
  • Muscle-Ups x 4-8
  • L-Sit x 30-45 seconds

Strength:

A) 10 Sets Each: (Alternate Between Movements every 90 Seconds)

  • A1) Back Squat x 2-3 (all sets performed between 90-95% 1-RM)
  • A2) Wt. Stationary Dip x 3-5

Skill:
WOD

3 Rds For Time:

  • 10 Man-Makers 55/35
  • 15 Strict Handstand Push-Ups
  • 20 Chest to Bar Pull-Ups
Additional:
  • 10 Minutes Mobility

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