Friday, July 7, 2017
Calling all Surge Members!!! We have some exciting changes coming to Surge, the first of which is this Saturday. We are going to try and move the rig to a new location and need as many hands on deck as possible. We’re going to move it after the 8:30 class, which means we will have to cancel the 9:45 class. Any help is more the appreciated, thank you and if you have any questions please let us know.
Workout Intent:
Essentials
Strength/Skill: |
Warm Up:
2 Sets:
Strength: A) 3 Sets:(No TnG, Must reset after each rep)
Perform After WOD B) 1 Set
*Every time you break perform 15 Banded Good Mornings Skill: |
WOD: |
AMRAP in 12 Minutes:
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Additional: |
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Performance
Strength/Skill: |
Warm Up:
2 Sets:
Strength: 3 Sets: (Every 2:30 Minutes) Deadlift (No TnG, Must reset after each rep)
*Percentages are based off of 90% of new calculated max. Perform After WOD B) 1 Set
*Every time you break perform 15 Banded Good Mornings Skill: |
WOD: |
AMRAP in 12 Minutes:
|
Additional: |
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Competition
Strength/Skill: |
Warm Up:
2 Sets:
Strength: A) 8 Sets: Snatch
B) 8 Sets: Clean and Jerk
C) 4 Sets:
Skill: |
WOD: |
Optional WOD
A) 2 Sets:
Rest 2 Minutes b/t B) 2 Sets:
Rest 2 minute b/t |
Additional: |
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