Tuesday, March 3, 2015 – Surge Athletics

Essentials

Strength/Skill:

Warm Up:

Dynamic Warm Up

Strength:

3 Sets: (Perform After WOD)

Wt. Pull Up x 6-8 @ 21X1
Rest 45 Seconds
Barbell Hip Thrusts x 10 @ 21X1
Rest 45 seconds
Supine Row x 10 @ 2111
Rest 45 seconds
Partner Assisted Hamstring Curl x 6-8 reps @ 3131
Rest 45 seconds

Skill:

WOD:

3 Rds For Time:

20 Wall Balls
20 Push Up

Rest 4 Minutes, Then:

3 Rds For Time:

10 Deadlift
10 Bar Facing Burpee

Additional:

10 Minutes Mobility

Performance

Strength/Skill:

Warm Up:

Dynamic Warm Up

Strength:

3 Sets: (Perform After WOD)

Wt. Pull Up x 6-8 @ 21X1
Rest 45 Seconds
Barbell Hip Thrusts x 10 @ 21X1
Rest 45 seconds
Supine Row x 10 @ 2111
Rest 45 seconds
Partner Assisted Hamstring Curl x 6-8 reps @ 3131
Rest 45 seconds

Skill:

Kyra’s B-Day WOD:

3 Rds For Time:

20 Wall Balls
20 Push Up

Rest 4 Minutes, Then:

3 Rds For Time:

10 Deadlift
10 Bar Facing Burpee

Additional:

Competition

Strength/Skill:

Warm up:

Dynamic Warm Up

Strength:

A) Death by Muscle Up

Minute 1 = 1 Muscle Up
Minute 2 = 2 Muscle Up
Minute 3 = 3 Muscle Up…..and so on for as long as possible

B) 3 Sets: (Perform After WOD)

Barbell Hip Thrusts x 10 @ 21X1
Rest 45 seconds
Supine Row x 10 @ 2111
Rest 45 seconds
GH Raises x 6-8 reps @ 2011
Rest 45 seconds

Skill:

WOD:

3 Rds For Time:

20 Wall Balls
20 Ring Push Up

Rest 4 Minutes, Then:

3 Rds For Time:

10 Deadlift 275/185
10 Bar Facing Burpee

Additional:

10 Minutes Mobility