Tuesday, March 21, 2017 – Surge Athletics

Announcement: We are going to having some videographers in during the night time classes starting at 4 to shoot some footage for ROM-AID. We would love to have everyone that can make it come in a be a part of this. Just want to give everyone a heads up and if you have any questions please let us know. Thank you.

Essentials

Strength/Skill:

Warm Up:

4 Point Shoulder LAX Ball Roll Out x 10 ea.
Reverse V-Up x 20

For Quality:

2 Rds:

Bent Over YTW x 10
Banded Triple Threat x 10 ea.

Strength:

3 Sets:

Behind the Neck Shoulder Press x 8
Prone DB Row Iso Hold x 20-30 seconds
Banded Face Pull x 12

Skill:

WOD:

For Time:

3 Rds

10 Sit Up
10 Sumo Deadlift High Pull

200m Run w/Medball

3 Rds

7 DB Thrusters
30 Double Unders

200m Run w/Medball

3 Rds

4 Pull Ups
8 Alt. Lunges ea.
12 Box Jump 24/20

Additional:

Mobility

Performance

Strength/Skill:

Warm Up:

4 Point Shoulder LAX Ball Roll Out x 10 ea.
Reverse V-Up x 20

For Quality

2 Rds:

Bent Over YTW x 10
Banded Triple Threat x 10 ea.

Strength:

3 Sets:

Behind the Neck Shoulder Press x 8
Prone DB Row Iso Hold x 20-30 seconds
Banded Face Pull x 12

Skill:

WOD:

For Time:

3 Rds

10 Toe to Bar
10 Sumo Deadlift High Pull 95/65

200m Run w/Medball

3 Rds

10 DB Thrusters
50 Double Unders

200m Run w/Medball

3 Rds

5 Ring Muscle Ups
10 Pistol ea.
15 Box Jump 24/20

Additional:

Mobility

Competition

Strength/Skill:

Warm up:

4 Point Shoulder LAX Ball Roll Out x 10 ea.
Reverse V-Up x 20

For Quality

2 Rds:

Bent Over YTW x 10
Banded Triple Threat x 10 ea.

Strength:

Skill:

WOD:

For Time:

3 Rds

10 Toe to Bar
10 Sumo Deadlift High Pull 95/65

200m Run w/Medball

3 Rds

10 DB Thrusters
50 Double Unders

200m Run w/Medball

3 Rds

5 Ring Muscle Ups
10 Pistol ea.
15 Box Jump 24/20

Additional:

Mobility