Tuesday, March 22, 2016 – Surge Athletics

A huge congrats to Derek and his wife Danielle as they welcome their new baby girl Calla Renee Hassell. She was born on Sunday and we’re happy to report both Mom and baby are doing well.

Essentials

Strength/Skill:

Warm Up:2 Sets:

10 Banded Triple Threat
10 Band Pull a Parts
10 Prone Snow Angles

Strength:

4 Sets: (EMOM)

Power Clean x 2 @70%

Skill:

WOD:

AMRAP in 9 Minutes:

7 Push Up
7 Pull Up
7 Toe to Bar
7 Box Jump

Additional:

10 Minutes Mobility

Performance

Strength/Skill:

Warm Up:2 Sets:

10 Banded Triple Threat
10 Band Pull a Parts
10 Prone Snow Angles

Strength:

A) 4 Sets: (EMOM)

Power Clean x 2 @75%

B) 3 Sets:

Back Squat x 3 @75%
Bent Over DB Row x 12 @3131

Skill:

WOD:

AMRAP in 9 Minutes:

7 Push Up
7 Pull Up
7 Toe to Bar
7 Box Jump

Additional:

10 Minutes Mobility

Competition

Strength/Skill:

Warm up:2 Sets:

10 Banded Triple Threat
10 Band Pull a Parts
10 Prone Snow Angles

Strength:

A) 4 Sets: (EMOM)

Power Clean x 2 @75%

B) 3 Sets:

Back Squat x 3 @75%
Bent Over DB Row x 12 @3131

C) 4 Sets:

Push Press + Push Jerk + Split Jerk @65% of 1 RM Clean and Jerk

Skill:

WOD:

AMRAP in 9 Minutes:

7 Push Up
7 Pull Up
7 Toe to Bar
7 Box Jump

Additional:

10 Minutes Mobility