Wednesday 141008 – Surge Athletics

Carlye throwing weight around at the “Hell of the West.”

Essentials

Strength/Skill:

Warm up:

Strength:

A) 4 Sets: (Every 90 Minutes)

(Pause for 3 seconds at each of the following positions: 2″ off the floor, mid-patella, mid-thigh, “pockets”/high hang – USE STRAPS)

B) 7 Sets: (EMOM)

Build over coarse of 7 Sets

Skill:

WOD:

10 Sets: (Every 90 Seconds)

Additional:

Performance

Strength/Skill:
Warm up: Snatch Pull x 3 Snatch High Pull x 3 Muscle Snatch x 3 Feet Transfer x 2″, 4″, 6″ Drop Snatch x 3 Heaving Snatch Balance x 3 Sotts Press x 3 Duck Walk x 5 Forward/Backward Overhead Squat x 3 High Hang Snatch x 3 Strength: A) 4 Sets: (Every 90 Minutes) 4-Stop Halting Snatch Deadlift (Pause for 3 seconds at each of the following positions: 2″ off the floor, mid-patella, mid-thigh, “pockets”/high hang – USE STRAPS) B) 7 Sets: (EMOM) Power Snatch + Snatch Build over coarse of 7 Sets Skill:
Adam L’s B-Day WOD:
A) AMRAP in 5 Minutes: 3 Box Jump 36/26 2 Wt. Pull Up 1 Snatch Rest 1 Minute B) AMRAP in 5 Minutes: 5 Box Jump 30/24 3 Chest to Bar Pull Up 2 Snatch Rest 1 Minute C) AMRAP in 5 Minutes: 7 Box Jump 24/20 4 Pull Up 3 Snatch
Additional:
10 Minutes Mobility

Competition

Strength/Skill:

Warm up:

Strength:

A) 4 Sets: (Every 90 Minutes)

(Pause for 3 seconds at each of the following positions: 2″ off the floor, mid-patella, mid-thigh, “pockets”/high hang – USE STRAPS)

B) 7 Sets: (EMOM)

Build over coarse of 7 Sets

Skill:

WOD

A) AMRAP in 5 Minutes:

Rest 1 Minute

B) AMRAP in 5 Minutes:

Rest 1 Minute

C) AMRAP in 5 Minutes:

Additional: