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Monday, January 19, 2015

18
Jan

Monday, January 19, 2015

jono babyemmit

More Surge babies added to our family!

Aberdeen Grace on the left was born Dec 31, 2014 to happy parents Jono and Reba.

Emmitt Glendon on the right  joined the world on Jan 14 to Tiffany and Glendon.

Such cuties! Congrats to you all and we can’t wait to meet them both! I am sure all the big sisters are so excited!

Essentials

Strength/Skill:
Warm Up:2 Sets:

  • Banded Glute Activation Series x 8 ea.
  • Plank Hold x 20-30 Seconds

Strength:

3 Sets:

  • Bulgarian Split Squat x 6-8 ea.
  • Hip Ext. Isometric Hold x 20-30 Seconds

Skill:

WOD:
15-12-9 For Time:

  • Front Squat
  • Walking Lunges Ea.
  • Wall Ball
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

  • Banded Glute Activation Series x 8 ea.
  • Accumulate L-Sit x 30 Seconds

Strength:

4 Sets: (Every 3:30)

  • 4/8 Front Squat/Back Squat @ 94% of Weight used on January 16

Skill:

Kayla’s B-Day WOD:
21-15-9

  • Thruster 95/65
  • Front Squat
  • Wall Ball
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:3 Sets:

  • Banded Glute Activation Series x 8 ea.
  • Accumulate L-Sit x 30 Seconds

Strength:

(Perform After WOD)

2 Sets:

  • Back Squat x 10

Skill:

WOD:
A) 21-15-9

  • Thruster 95/65
  • Front Squat
  • Wall Ball

B) AMRAP in 3 Minutes:

  • 9 Power Snatch 135/95
  • 15 Power Clean
  • 21 Push Jerk
  • AMRAP Overhead Squat
Additional:
  • 10 Minutes Mobility

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