Wednesday 131204 – Surge Athletics

Schedule Reminder: We adhere to the District 12 School Cancellation policy. Please keep posted to the website and facebook, as if we cancel any classes we will post it right away.

Essentials

Strength/Skill:

Warm up:

Dynamic Warm Up

Strength:

3 Sets:

DB RDL x 8-10
Plank Hold x 45-60 Seconds

Skill:

WOD:

5 Sets:

1 Minute Row For Calories
1 Minute Man Maker
1 Minute Rest

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm up: Dynamic Warm Up Strength: Skill:
WOD:
For Time: “12 Days of Thankfulness” 1 100 Ft. Plate Push 2 Muscle Ups (Burpee Pull Up) 3 DB Thrusters 45/30 4 Burpee Box Jumps 24″/20″ 5 Handstand Push-Ups 6 Pull-Ups 7 KB Swings 55/35 8 Single-Arm DB or KB Snatches (4 each arm) 9 Toes to Bar 10 Walking Lunges with Dumbbells 45/30 11 Ring Dips 12 Man-Makers 45/30 *Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . . 1 – 100 Ft. Plate Push 2 – 2 Muscle-Ups, 100 Ft. Plate Push 3 – 3 DB Thrusters, 2 Muscle-Ups, 100 Ft. Plate Push 4 – 4 BBJ, 3 DB Thrusters, 2 Muscle-Ups, 100 Ft. Plate Push . . . and so on.	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:

Dynamic Warm Up

Strength:

Skill:

WOD:

For Time:

“12 Days of Thankfulness”

1 100 Ft. Plate Push
2 Muscle Ups
3 DB Thrusters 55/35
4 Burpee Box Jumps 24″/20″
5 Handstand Push-Ups
6 Chest-to-Bar Pull-Ups
7 KB Swings 70/55
8 Single-Arm DB or KB Snatches (4 each arm)
9 Toes to Bar
10 Walking Lunges with Dumbbells 55/35
11 Ring Dips
12 Man-Makers 55/35

*Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .
1 – 100 Ft. Plate Push
2 – 2 Muscle-Ups, 100 Ft. Plate Push
3 – 3 DB Thrusters, 2 Muscle-Ups, 100 Ft. Plate Push
4 – 4 BBJ, 3 DB Thrusters, 2 Muscle-Ups, 100 Ft. Plate Push
. . . and so on.

Additional:

10 Minutes Mobility