Tuesday, April 14, 2015 – Surge Athletics

Essentials

Strength/Skill:

Warm Up:

3 Sets:

Overhead Backwards MB Toss x 4
Hollow and Arch Swings on Pull Up Bar x 4-6

Strength:

Skill:

WOD:

With a Running Clock Complete Each For Time:

0:00-20:00

A) 3 Rds For Time:

400m Run
15 Wall Ball
9 Pull Ups

At the 20 Minute Mark Complete For Time:

B) 12-9-6 For Time:

Squat Clean
Box Jump Overs

Additional:

10 Minutes Mobility

Performance

Strength/Skill:

Warm Up:3 Sets:

Overhead Backwards MB Toss x 4
Standing Broad Jump x 4
Hollow and Arch Swings on Pull Up Bar x 4-6

Strength:

Skill:

Tiff S’s B-Day WOD:

With a Running Clock Complete Each For Time:

0:00-20:00

A) 3 Rds For Time:

400m Run
21 Wall Ball
12 Pull Ups

At the 20 Minute Mark Complete For Time:

B) 15-12-9 For Time:

Squat Clean 135/95
Box Jump Overs

Additional:

Competition

Strength/Skill:

Warm Up:

3 Sets:

Overhead Backwards MB Toss x 4
Standing Broad Jump x 4
Hollow and Arch Swings on Rings x 4-6

Strength:

5 Sets: (EMOM)

High Hang Snatch High Pull + High Hang Snatch @ 65% of 1RM + 5# if 65% is below 220# and + 10# if 65% is above 220#

Skill:

Tiff S’s B-Day WOD:

With a Running Clock Complete Each For Time:

0:00-20:00

A) 3 Rds For Time:

400m Run
21 Wall Ball
12 Pull Ups

At the 20 Minute Mark Complete For Time:

B) 15-12-9 For Time:

Squat Clean 135/95
Box Jump Overs 30/24

Additional:

10 Minutes Mobility