Wednesday, May 10, 2017 – Surge Athletics

Workout Intent: Weight should be unbroken. Goal to work hard and then rest. Comp is higher skill and muscular endurance. If rep scheme is high, adjust accordingly.

Essentials

Strength/Skill:

Warm Up:

2 Sets

5 Lunge to Handstand weight transfers
Face Pulls x 12-15
5 Push Up with 5 Second Hold in Plank Each Rep
Hip Ext. x 10-15
5 Knee Tuck Ups with 5 Second Hollow Hold between each rep

Strength:

Skill:

WOD:

With a Partner Perform AMRAP in 15 Minutes:

9/7 Calorie Row
6 Hang Power Clean 135/95
3 Hang Power Snatch

*Partners will alternate full rounds

Additional:

Mobility

Performance

Strength/Skill:

Warm Up:

2 Sets

5 Lunge to Handstand weight transfers
Face Pulls x 12-15
5 Ring Dip w/5 Seconds Ring Support Hold at top of each dip
Hip Ext. x 10-15
5 V-Ups with 5 Second Hollow Hold between each rep

Strength:

For Time:

100 Plank Lid Knee to Elbow Every 10 Reps perform 10 sit ups)

Skill:

WOD:

With a Partner Perform AMRAP in 15 Minutes:

9/7 Calorie Row
6 Hang Power Clean 135/95
3 Hang Power Snatch

*Partners will alternate full rounds

Additional:

Mobility

Competition

Strength/Skill:

Warm Up:

2 Sets

5 Lunge to Handstand weight transfers
Face Pulls x 12-15
5 Ring Dip w/5 Seconds Ring Support Hold at top of each dip
Hip Ext. x 10-15
5 V-Ups with 5 Second Hollow Hold between each rep

Strength:

A) 4 Sets:

Hang Power Snatch (Above knee, Work up to 75%)

B) 4 Sets:

Hang Power Clean (Above knee, Work up to 75%)

Perform After WOD

C) 10 Sets:

Back Squat x 10 @ 55% (60 Seconds Rest Between Each Set)

Skill:

WOD:

For Time: (10 Minute Cap)

12 Muscle-ups
30 Kipping Handstand Push Up
8 Muscle-ups
20 Kipping Handstand Push Up
4 Muscle-ups
10 Kipping Handstand Push Up

Additional:

Mobility