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Friday 141219

18
Dec

Friday 141219

Amelia Jean Bernardy! Our little girl. She is so loved already.

Congrats to Maggie and Sean as they welcome their new daughter Amelia Jean Bernardy in to the world, and welcome Amelia to the Surge Family!!!

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

4 Sets:

  • Low Bar Box Squat x 5 @31×1 (3 Sec down, 1 sec pause, up fast,, 1 sec pause)
  • Band Pull a Parts x 10

Skill:

WOD:
6 Sets Each For Reps: (EMOM)

  • Minute 1 – 12-20 AbMat Sit Up
  • Minute 2 – 100-200m Run
  • Minute 3 – 4-8 Pull Up/8-12 Supine Row

 

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

4 Sets: (Every 2 Minutes)

  • Low Bar Box Squat x 5 @ 62-64% of 1 RM @31×1 (3 Sec down, 1 sec pause, up fast,, 1 sec pause)
  • Band Pull a Part x 10

Skill:

WOD:
6 Sets Each For Reps: (EMOM)

  • Minute 1 – 15-25 AbMat Sit Up/8-12 Toe to Bar (Alternate Sets)
  • Minute 2 – 150-200m Run
  • Minute 3 – 3-7 Muscle Up
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 10 Sets: (Every 90 Seconds)

  • Clean & Jerk x 1 rep

60, 65, 70, 75, 80, 85, 90, 90+, 90+, 90+

B) 5 sets: (Every 2 Minutes)

  • Push Press x 3

Build to a 3-RM push press.

Skill:

WOD:
6 Sets Each For Reps: (EMOM)

  • Minute 1 – 20-25 AbMat Sit Up/10-15 Toe to Bar (Alternate Sets)
  • Minute 2 – 200m Run
  • Minute 3 – 4-7 Muscle Up
Additional:
  • 10 Minutes Mobility

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