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Friday 140627

26
Jun

Friday 140627

Reminder:  Saturday Classes are cancelled do to the Surge Summer Escape this weekend.

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

3 Sets: (Every 2 Minutes)

  • Shoulder Press x 5 (Add 5/10# from Last Week)

Skill:

WOD:
For Time:

300-600m Run

Then:

2 Rounds for time:

  • 20-40 Double Unders/50-80 Single Unders
  • 6 Pull Ups + 6 Push Ups
  • 14-29 KB Swings
  • 14-29 Box Jumps
  • 6 Pull Ups + 6 Push Ups
  • 14-29 Sit ups
  • 14-29 Power Snatch
  • 6 Pull Ups + 6 Push Ups

Then:

200-400m Farmers carry

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

Brandon’s B-Day WOD
For Time:

  • 800m Run

Then:

2 Rounds for time:

  • 83 Double Unders
  • 6 Muscle Ups (Burpee Pull Up)
  • 29 KB Swings 70/55
  • 29 Box Jumps 30″/24″
  • 6 Muscle Ups
  • 29 GHD sit ups
  • 29 Power Snatch 95/65
  • 6 Muscle Ups

Then:

  • 400m Farmers carry 55/35
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

Brandon’s B-Day WOD
For Time:

Run 800 Meters

Then:

2 Rounds for time:

  • 83 Double Unders
  • 6 Muscle Ups
  • 29 KB Swings 70/55
  • 29 Box Jumps 30″/24″
  • 6 Muscle Ups
  • 29 GHD sit ups
  • 29 Power Snatch 95/65
  • 6 Muscle Ups

Then:

400 Meter Farmers carry 55/35

Additional:
  • 10 Minutes Mobility

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