Tuesday 140930 – Surge Athletics

We’ve had a lot of new PR’s set lately, but there is one in particular I feel I need to bring some extra attention to. Val Elliot has been with us pretty much from the beginning. Since she first started she has seen all kinds of fitness gains but the one thing that has eluded her is her 1st pull up. Well I would like to say Val is officially part of the “Pull Up Club.” She hit her first pull up after performing “Nicole” none the less. Great job Val, you’ve worked you tail off and we’re so proud of you.

Essentials

Strength/Skill:

Warm up:

Dynamic Warm Up

Strength:

A) 4 Sets Eachl: (EMOM)

Minute 1 – Strict Pull ups/Supine Row x 1-4/6-8
Minute 2 – Handstand Hold/Waiter or Plank Hold x 30-45 Seconds
Minute 3 – 30 Seconds Jump Rope Practice

B) 10 Minutes Find a 5 RM Bench Press

Skill:

WOD:

AMRAP in 7 Minutes:

40 Double Unders
10 DB Push Press

Rest 6 Minutes

AMRAP in 7 Minutes:

15 Box Jumps
10/5 Push Ups

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm up: Dynamic Warm Up Strength: A) 4 Sets Each: (EMOM) Minute 1 – Strict Muscle-Up/Strict Pull ups x 1-4 (regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible) Minute 2 – Handstand Walk/Handstand Hold x 10-15 yards/30-45 Seconds Minute 3 – 30 Seconds Double Unders B) 10 Minutes Find 8 RM Bench Press Skill:
WOD:
AMRAP in 7 Minutes: 40 Double Unders 20/15 Push Ups Rest 6 Minutes AMRAP in 7 Minutes: 20 Box Jumps 10/5 Dips
Additional:
10 Minutes Mobility

Competition

Strength/Skill:

Warm up:

Dynamic Warm Up

Strength:

A) 4 Sets Each: (EMOM)

Every minute, on the minute, for 12 mintues:

Minute 1 – Strict Muscle-Up x 1-4 (regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible)
Minute 2 – Handstand Walk x 15-20 Meters
Minute 3 – Unbroken Double-Unders x 50

B) 10 Minutes Find a 8 RM Bench Press

Skill:

WOD

5 Sets Each For Time: (Every 5 Minutes Perform New Set)

Row 500 Meters
15 Strict Handstand Push Ups
20 Ring Dips

Complete each set as quickly as possible. Note times for each set. If you struggle to complete the handstand push-ups, adjust the reps so that you have a reasonable shot at getting through them and the ring dips in the 5 minute period.

Additional:

10 Minutes Mobility