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Friday, March 18, 2016

17
Mar

Friday, March 18, 2016

Don’t forget we’re going to celebrate this 4th week by having a BBQ and Booze celebration during Friday Night Lights.  This will not be just for athletes who are signed up for the Open.  We want to get every part of the Surge Family together and celebrate.  This will be a BYOB and Meat party.  We will have the bbq up and running, so if you want to bring something to cook it will be available.  Feel free to bring your family and friends out to the party as well.  Come early so we can set up and get it going.  There maybe some serious performances going down but doesn’t mean we can’t enjoy it.

Essentials

Strength/Skill:
Warm Up:

  • Banded Glute Activation Series x 10
  • Banded Air Squat x 10
  • Banded Goodmornings x 20
  • 250m Row
  • Push Ups x 5-10
  • Handstand Handstand Hold x 20 Seconds

Strength:

Skill:

WOD:

WORKOUT 16.4

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 13 minutes of:

  • 55 deadlifts
  • 55 wall-ball shots
  • 55-calorie row
  • 55 hand release push-ups

Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Banded Glute Activation Series x 10
  • Banded Air Squat x 10
  • Banded Goodmornings x 20
  • 250m Row
  • Push Ups x 5-10
  • Handstand Handstand Hold x 20 Seconds

Strength:

Skill:

WOD:

WORKOUT 16.4

Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
Complete as many rounds and reps as possible in 13 minutes of:

  • 55 deadlifts
  • 55 wall-ball shots
  • 55-calorie row
  • 55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 13 minutes of:

  • 55 deadlifts
  • 55 wall-ball shots
  • 55-calorie row
  • 55 hand release push-ups

Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 13 minutes of:

  • 55 deadlifts
  • 55 wall-ball shots
  • 55-calorie row
  • 55 push presses

Men deadlift 185 lb., throw 20-lb. ball to 9-ft. target and push press 95 lb.
Women deadlift 125 lb., throw 10-lb. ball to 9-ft. target and push press 65 lb.

Tiebreak
The scoring for this workout includes a tiebreak. At the end of the row, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed the 55-calorie row.

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Banded Glute Activation Series x 10
  • Banded Air Squat x 10
  • Banded Goodmornings x 20
  • 250m Row
  • Push Ups x 5-10
  • Handstand Handstand Hold x 20 Seconds

Strength:

Skill:

WOD:

WORKOUT 16.4

Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
Complete as many rounds and reps as possible in 13 minutes of:

  • 55 deadlifts
  • 55 wall-ball shots
  • 55-calorie row
  • 55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Tiebreak
The scoring for this workout includes a tiebreak. At the end of the row, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed the 55-calorie row.

Additional:
  • 10 Minutes Mobility

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