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Monday 141125

24
Nov

Monday 141125

We would like to say congrats to Amber and Derek as they welcome their new Son Carter Thomas Curry into the World.  Congrats to you and your family and so excited to welcome a new member into the Surge Family.

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

4 Sets: (Every 2:30 Minutes)

  • Thruster x 5
  • Band Pull a Parts x 8

Skill:

WOD:
3 Sets For Max Reps:

  • 1 Minute Sumo Deadlift High Pull
  • 1 Minute Box Jump 20″
  • 1 Minute Hang Power Clean
  • 1 Minute Burpee
  • 1 Minute Back Squat
  • 1 Minute Rest
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

3 Sets: (Every 2 Minutes)

  • Pause Back Squat x 3 (Hold in the bottom for 3 seconds)

Must Increase 3-6% from last week.

B) 3 Sets: (Every 2 Minutes)

  • Thruster x 5 @ 68-70% of 1 RM Clean and Jerk
  • Band Pull a Parts x 8

Skill:

Ladd’s B-Day WOD:
3 Sets For Max Reps:

  • 1 Minute Sumo Deadlift High Pull 95/65
  • 1 Minute Box Jump 20″
  • 1 Minute Hang Power Clean
  • 1 Minute Burpee
  • 1 Minute Back Squat
  • 1 Minute Rest
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 4 Sets Each:

  • Minute 1 – 30 seconds of Muscle-Ups
  • Minute 2 – 30 seconds of Handstand Walk
  • Minute 3 – 30 seconds of Toes to Bar

Report results as follows: MUs – 6/6/6/5 HSW (in yards) – 10/9/11/8 Toes to Bar – 17/14/14/14

B1) 5 Sets: (Every 90 seconds)

  • Muscle Snatch x 1

(build over the 5 sets to something heavy for today)

and then…

B2) 10 Sets (EMOM)

  • High Hang Snatch x 1 @ 70-75%

(pause in the receiving position for 2 full seconds before standing)

C) 4 Sets: (Every 2:30 Minutes)

  • Unsupported Seated DB Shoulder Press x 5-6

(sit on a bench without back support and press the DB from shoulder to overhead)

Skill:

WOD:
2 Sets for max reps:

  • 45 seconds of Strict Handstand Push-Ups
  • Rest 45 seconds
  • 30 seconds of Strict Handstand Push-Ups
  • Rest 60 seconds
  • 45 seconds of Ring Dips @ 2011 (pause for a full second at the top)
  • Rest 45 seconds
  • 30 seconds of Ring Dips @ 2011
  • Rest 2 minutes
Additional:
  • 10 Minutes Mobility

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