Tuesday, March 28, 2017 – Surge Athletics

Essentials

Strength/Skill:

Warm Up:

2 Sets:

Plank Hold x 30-45 seconds
Side Lying Ext. Rotation x 10
Side Lying Lateral Raise x 10

Strength:

Skill:

WOD:

For Time:

Buy In

50/35 Calorie Row

5 Rds

10 Burpee
10 Toe to Bar

Cash Out

50/35 Calorie Row

Additional:

Mobility

Performance

Strength/Skill:

Warm Up:

2 Sets:

Plank Hold x 30-45 seconds
Side Lying Ext. Rotation x 10
Side Lying Lateral Raise x 10

Strength:

Skill:

WOD:

For Time:

Buy In

50/35 Calorie Row

5 Rds

10 Burpee
10 Toe to Bar

Cash Out

50/35 Calorie Row

Additional:

Mobility

Competition

Strength/Skill:

Warm up:

2 Sets:

Plank Hold x 30-45 seconds
Side Lying Ext. Rotation x 10
Side Lying Lateral Raise x 10

Strength:

Skill:

WOD:

This is still intended to be a recovery/rest day. If you want to come in perform:

For Time:

Buy In

50/35 Calorie Row

5 Rds

10 Burpee
10 Toe to Bar

Cash Out

50/35 Calorie Row

Additional:

Mobility