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Friday, May 27, 2016

26
May

Friday, May 27, 2016

Surge at the Spring Fling

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Serratus Wall Slides x 10
  • Lying Side Raise x 10 (Lie on a bench on your side.  One arm is on the ground, one is holding a light DB.   Lift the Dumbbell from a hanging position all the way overhead.  Keep the DB in line or slightly in front of your eyesight
  • Banded Face Pull x 15
  • Explosive Band Pull x 5 (5 as fast as possible at chest height)

Strength:

Optional After WOD

10 Minutes For Quality

  • 10 Shoulder Press, Behind the Neck Press (front/back = 1)
  • 10 Snatch Balance
  • 10 Overhead Squat
  • 10 Hand Release Push-Ups
  • 50 Foot Crab Walk

Skill:

WOD:
3 Rds For Time:

  • 25 Pull Ups
  • 25 Push Up
  • 100 Squats
  • 50 Anchored Sit Ups
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Serratus Wall Slides x 10
  • Lying Side Raise x 10 (Lie on a bench on your side.  One arm is on the ground, one is holding a light DB.   Lift the Dumbbell from a hanging position all the way overhead.  Keep the DB in line or slightly in front of your eyesight
  • Banded Face Pull x 15
  • Explosive Band Pull x 5 (5 as fast as possible at chest height)

Strength:

Optional After WOD

10 Minutes For Quality

  • 10 Shoulder Press, Behind the Neck Press (front/back = 1)
  • 10 Snatch Balance
  • 10 Overhead Squat
  • 10 Hand Release Push-Ups
  • 50 Foot Crab Walk

Skill:

WOD:
3 Rds For Time:

  • 15 Muscle Ups (40 Pull Ups + 40 Dips)
  • 100 Squats
  • 50 Anchored Sit Ups
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

2 Sets:

  • Serratus Wall Slides x 10
  • Lying Side Raise x 10 (Lie on a bench on your side.  One arm is on the ground, one is holding a light DB.   Lift the Dumbbell from a hanging position all the way overhead.  Keep the DB in line or slightly in front of your eyesight
  • Banded Face Pull x 15
  • Explosive Band Pull x 5 (5 as fast as possible at chest height)

Strength:

Perform After WOD

A) 3 Sets:

  • 2 x 15-20 Incline Bench Press (leave 2 reps in the take first 2 sets and do max effort on 3rd set)
  • 3 Way Shoulder Raise (Front, Bent Over, Lateral Raises)

Skill:

Glendon’s B-Day WOD:
“War Frank”

3 Rds For Time:

  • 25 Muscle Ups
  • 100 Squats
  • 35 GHD Sit Ups

Warren A Frank

U.S. Marine Capt. Warren A. Frank, 26, of Cincinnati, Ohio, died Nov. 25, 2008, while supporting combat operations in Ninewa Province, Iraq. He was assigned to the 5th Air Naval Gunfire Liaision Company, III Marine Expeditionary Force, Okinawa, Japan.

He is survived by his wife, Allison; and daughters, Sophia Lynn and Isabella Grace.

Additional:
  • 10 Minutes Mobility

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