Wednesday 140402 – Surge Athletics

Don’t worry everyone who has been enjoying weightlifting Wednesday. We’re going to perform it on Friday, since we’re performing Katie’s B-Day WOD.

Essentials

Strength/Skill:

Warm up:

Dynamic Warm Up

Strength:

4 Sets:

Front Squat x 5 @ 2111

Skill:

WOD:

4 Sets:

In 3 Minutes Complete:

300 yard Shuttle Run

In remaining time perform AMRAP:

10 KB Swings
10 Wall Ball

Rest 3 Minutes

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm up: Dynamic Warm Up Strength: 4 Sets: (Every 2:30) Front Squat x 5 (60%, 65% ,2×70%) Skill:
Katie’s B-Day WOD:
4 Sets: In 3 Minutes Complete: 300 yard Shuttle Run In remaining time perform AMRAP: 10 KB Swings 10 Wall Ball Rest 3 Minutes	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:

2 Sets NFT:

Rope Climbs x 2-3 (legless if you can do so safely, then grip with feet before you touch and come down)
L-Sit x 30-45 seconds

Strength:

A) 5 Sets: (Every 90 Seconds)

3-Position Snatch (one from the floor, then the mid-hang, then the high hang)

B) 4 Sets: (Every 2:30 Seconds)

Back Squat

Set 1 – 5 reps @ 70% of 1-RM
Set 2 – 3 reps @ 80%
Set 3 – 1 rep @ 90%
Set 4 – 10 reps @ 75-77%

Skill:

WOD:

A) 3 Rds For Time:

12/10 Cal Airdyne
10 Burpee
(Goal is sub 3 Minutes)

B) 2 Sets: (Optional)

20 Hip Ext.
20 Toe To Bar
20 Death March

Additional:

Mobility