Wednesday, February 4, 2015 – Surge Athletics

Essentials

Strength/Skill:

Warm Up:

Dynamic Warm Up

Strength:

6 Sets: (Every 90 Seconds)

Push Press + Push Jerk + Split Jerk

Skill:

WOD:

6 Sets Each:(EMOM, Rotate through movements)

Minute 1 – 15-20 Sit Up
Minute 2 – 5-8 Man Maker
Minute 3 – 20-30 Double Unders + 5 Burpee

Additional:

10 Minutes Mobility

Performance

Strength/Skill:

Warm Up:

Dynamic Warm Up

Strength:

6 Sets: (Every 90 Seconds)

Push Press + Push Jerk + Split Jerk

Skill:

WOD:

6 Sets Each:(EMOM, Rotate through movements)

Minute 1 – 8-12 Toe to Bar
Minute 2 – 5-8 Man Maker 45/35
Minute 3 – 20-30 Double Unders + 5 Burpee

Additional:

10 Minutes Mobility

Competition

Strength/Skill:

Warm up:

Dynamic Warm Up

Strength:

7 Sets: (EMOM)

Snatch x 1 @ 85%

Skill:

WOD:

With a Continues Clock Perform For times:

A) For time:

500m Row
25 Burpees Over the Rower

When the clock reaches 6:00, complete…

B) 3 Rds For time:

12 Push Press 135/95
12 Toes to Bar

When the clock reaches 12:00, complete…

C) 3 Rds For time:

10 Front Rack Lunges x 10 ea. (20 steps total)
10 Chest to Bar Pull Up

When the clock reaches 18:00, complete…

D) For time:

500m Row
25 Burpees Over the Rower

(Yes, this is the same as A…try to match the A time.)

Additional:

10 Minutes Mobility