Wednesday 131016 – Surge Athletics

Couldn’t be more proud of this group. Each of them came out and represent Surge Elite Performance & Fitness to the fullest at the FRCF Master’s Comp this last weekend. William finished 15th in the 50-54 Men’s age group, Joe finished 5th in the 44-49 Men’s age group. Bobby finished 33rd and Jason finished 8th in the Men’s 34-39 age group. In addition Christina finished 4th in the Women’s 34-39 age group. Thank you all so much for all your hard work and dedication. We as Coaches can’t say enough about all of you!!!

Essentials

Strength/Skill:

Warm Up:

Dynamic Warm Up

Strength:

2 Sets:

Incline YWTL x 10 ea
Banded Pull a Part x 10
Scapular Pull Up x 10

Skill:

WOD:

For Time:

30 Renegade Row (Total) 40/30
25 Wall Ball 20/14
20 DB Walking Lunge (Each)
15 Over Box Jumps 20″
10 Burpee Pull Up
15 Over Box Jumps 20″
20 DB Walking Lunge
25 Wall Ball
30 Renegade Row (Total)

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm Up: Dynamic Warm Up Strength: 2 Sets: Incline YWTL x 10 ea Banded Pull a Part x 10 Scapular Pull Up x 10 Skill:
WOD:
For Time: 30 Renegade Row (Total) 40/30 25 Wall Ball 20/14 20 DB Walking Lunge (Each) 15 Over Box Jumps 24/20 10 Burpee Pull Up 15 Over Box Jumps 24/20 20 DB Walking Lunge 25 Wall Ball 30 Renegade Row (Total)	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 Rds NFT:

Rope Climb x 2-3 ascents
V-Ups x 15-20 reps (perform as quickly as possible)
Turkish Get-Ups x 3 reps each arm

Strength:

A) Take 15 minutes to build to a “heavy” Jerk

Skill:

WOD:

AMRAP in 12 minutes:

10 Handstand Push-Ups
15 Wall Ball Shots 30/20
25 Kettlebell Swings 55/35

IMMEDIATELY FOLLOWING THE 12-MINUTE AMRAP:

For time:

60 Pull-Ups

Additional:

OPTIONAL A.M./Additional Session:
A) Easy 1-Mile Warm-Up Run

B) 5 sets:

Run 400 Meters @ 90%
Run 400 Meters @ 55-60%