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Monday, February 2, 2015

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Feb

Monday, February 2, 2015

Congrats to JD who took 2nd Place Overall this weekend at The Winter WODfest.  It’s great to see that the 32 Days of clean eating and consistently busting your butt in the gym, is paying off!!! In addition thanks to all of the Surge Family who came out and showed support over the weekend at The Winter WODfest.  (Photo Courtesy of Robbie Wright Photography)

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 2 Sets: (Every 2 Minutes)

  • DB/KB Walking Lunge x 6-8 ea.

B) 3 Sets: (EMOM)

  • High Hang Power Snatch x 1

Skill:

WOD:
AMRAP in 12 Minutes:

  • 50 Double Under Buy In:

In Remaining Time:

  • 9 KB Swing
  • 9 Goblet Squat
  • 9 Pull Ups/Supine Row

*Top Every Minute Perform 3 Burpee

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 2 Sets: (Every 2 Minutes)

B) 3 Sets: (EMOM)

  • High Hang Power Snatch x 1

Skill:

Chip’s B-Day WOD:
AMRAP in 12 Minutes:

  • 75 Double Under Buy In:

In Remaining Time:

  • 6 Power Snatch 95/65
  • 9 Back Squat
  • 12 Pull Ups

*Top Every Minute Perform 3 Burpee

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 3 Sets: (EMOM)

  • Snatch Grip Push Press from behind the neck x 2

B) 5 Sets: (EMOM)

  • High Hang Power Snatch x 1

Perform After WOD

C) 3 Sets: (Every 90 Seconds)

  • Overhad Squat x 2

D) 2 Sets: (Every 2 Minutes)

  • Front Squat × 10

Skill:

Chip’s B-Day WOD:
AMRAP in 12 Minutes:

  • 75 Double Under Buy In:

In Remaining Time:

  • 6 Power Snatch 115/80
  • 9 Back Squat
  • 12 Pull Ups

*Top Every Minute Perform 3 Burpee

Additional:
  • 10 Minutes Mobility

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