Wednesday 130925 – Surge Athletics

Essentials

Strength/Skill:

Warm Up:

Partner Sled Pull

Strength:

Skill:

WOD:

EMOM For 20 Minutes:

Odd Minutes = 3 Deadlift
Even Minutes = 12-20 UB Wall Balls

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm Up: Partner Sled Pull Strength: Skill:
WOD:
EMOM For 20 Minutes: Odd Minutes = 3 Deadlift Even Minutes = 12-20 UB Wall Balls	30 Wall ball shots 30 Pull-ups 30 Push Press [75/55] 30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf
Additional:
10 Minutes Mobility

Competition

Strength/Skill:

Warm up:3 Sets NFT:

Russian Leg Lifts x 6-8
Alternating Pistols x 12-16
Kettlebell Snatch x 8-10 ea.

Strength:

A) 8 Sets: (Every 90 Seconds)

Clean + Clean from Below the Knee

*from below the knee, pause with the barbell at least 2″ below the knee cap, plates hovering slightly off the floor, then clean) Build over the course of the eight sets.

B) 5 Sets: (Every 3 Minutes)

Back Squat

Set 1 – 4 reps @ 75%
Set 2 – 3 reps @ 80%
Set 3 – 2 reps @ 85%
Set 4 – 1 rep @ 90-95%
Set 5 – Max Reps @ 80%

Skill:

WOD:

3 Rds For Time:

400m Run
15 Box Jump-Overs 24/20
20 GHD Sit Ups

Additional:

10 Minutes Mobility