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Monday 140929

28
Sep

Monday 140929

So proud of all our Surge Lady’s who competed this weekend.  You all did a great job!!! Courtney Elliot we didn’t forget about you either, great job.

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

4 Sets:

  • Front Squat x 7

Skill:

Becky’s B-Day WOD:
Benchmark Monday!!!

“Nicole”

AMRAP in 20 Minutes:

  • 400m Run
  • Max Rep Pull Ups

*Score number of rounds and pull ups performed for each round.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

4 Sets: (Every 2:30)

  • Front Squat x 7 @ 83-85%

Skill:

Becky’s B-Day WOD:
Benchmark Monday!!!

“Nicole”

AMRAP in 20 Minutes:

  • 400m Run
  • Max Rep Pull Ups

*Score number of rounds and pull ups performed for each round.

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 5 Sets: (Every 90 Seconds)

  • Muscle Snatch x 1 rep

Build over the course of the 5 sets to a heavy single.

B) 12 Sets: (Every 90 Seconds)

Snatch x 1

Loads per set (by %) – 55, 65, 70, 75, 80, 85, 85, 90, 90, 90-95, 95+, 95+

C) 8 Sets: (Every 2:30)

Back Squat

  • Set 1 – 5 reps @ 65% of 1-RM
  • Set 2 – 3 reps @ 75%
  • Set 3 – 1 rep @ 85%
  • Set 4 – 5 reps @ 75%
  • Set 5 – 3 reps @ 85%
  • Set 6 – 1 rep @ 95%
  • Set 7 – 1 rep @ 101-104%
  • Set 8 – MAX UNBROKEN REPS @ 90%

Skill:

WOD
5 Rds for time of:

  • 6 Squat Snatches 135/95
  • 12 Overhead Walking Lunges 135/95
  • 12 Chest to Bar Pull-Ups
Additional:
  • 10 Minutes Mobility

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