Wednesday 140521 – Surge Athletics

Essentials

Strength/Skill:

Warm up:

3 Sets:

Strength:

4 Sets: (Every 2:30 Minutes)

Skill:

WOD:

With a Running Clock Perform:

A) EMOM for 8 Minutes:

Rest 2 Minutes

B) AMRAP in 10 Minutes:

Additional:

Performance

Strength/Skill:
Warm up: 3 Sets: Couch Stretch Variations x :20 Seconds ea. (Couch, Elbow to instep, Hamstring) Rolling Superman to Hollow Hold x 10 Strength: Wendler Method Week 3 3 Sets: (Every 2:30 Minutes) Deadlift Set 1 = 5 Reps @ 75% Set 2 = 3 Reps @ 85% Set 3 = Max Reps @ 95% Percentages based off 90% of 1 RM. Skill:*
WOD
With a Running Clock Perform: A) EMOM for 8 Minutes: 3 Power Clean @ 60-75% 6 Over Bar Burpee Rest 2 Minutes B) AMRAP in 10 Minutes: 100m Run 12 Pull Ups (Chest to Bar if have them)	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 Minute Mobility

Competition

Strength/Skill:

Warm up:

3 Sets:

Strength:

A) 4 sets: (Every 2 Minutes)

B) 3 Sets: (Every 90 Seconds)

Skill:

WOD

With a Running Clock:

A) EMOM for 8 Minutes:

Rest 2 Minutes:

B) AMRAP in 10 Minutes:

Additional: