Wednesday 140604 – Surge Athletics

Essentials

Strength/Skill:

Warm up:

3 Sets NFT:

Strength:

4 Sets: (Every 2 Minutes)

Skill:

WOD:

For Time:

Additional:

Performance

Strength/Skill:
Warm up: 3 Sets NFT: Backward Overhead Medball Toss x 5 High Box Jump x 1.1.1.1 (Step Down to Lower Box) Band Pull a Parts x 10 Strength: Wendler Method Week 5 3 Sets: (Every 2:30 Minutes) Deadlift Set 1 = 5 Reps @ 65% Set 2 = 5 Reps @ 75% Set 3 = Max Reps @ 85% Percentages are based off of 90% of 1 RM + 10 LBS. Skill:*
WOD
For Time: 50 yrd Sled Push (Heavy take 20-30 Seconds) 40 Lateral Box Jump 24/20 30 Sumo Deadlift High Pull 20 Wall Ball 10 Muscle Up + 5/3 Ring Dip 20 Wall Ball 30 Sumo Deadlift High Pull 40 Lateral Box Jump 50 yrd Sled Push	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:

Strength:

A) 5 Sets: (Every 2 Minutes)

Tempo Clean Complex x1 @ 70% (Clean High Pull, Clean from Floor, 5 Sec eccentric to just below knee, 1 sec pause, Hang Clean from just below knee)

Skill:

WOD

For Time:

Additional: