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Saturday 130921

20
Sep

Saturday 130921

Can’t Believe this was a Year ago!!!  Thanks to our entire Surge Family, we Love You all.

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

4 Sets:

  • Wt. Push Ups x 6-10
  • Wt. Sit Up x 12-15

Skill:

WOD:
“Ball and Chain 2”

With a Partner Complete 5 Rds For Time:

  • 10 Burpee
  • 15 Wall Ball
  • 20 Hand Release Push Up
  • 25 KB Swings 55/35
  • 200m Run
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

4 Sets:

  • Wt. Push Up x 6-10
  • Wt. Sit Up x 12-15

Skill:

WOD:
“Ball and Chain 2”

With a Partner Complete 5 Rds For Time:

  • 10 Burpee
  • 15 Wall Ball
  • 20 Hand Release Push Up
  • 25 KB Swings 55/35
  • 200m Run
30 Wall ball shots
30 Pull-ups
30 Push Press [75/55]
30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

2 Rds NFT:

  • Isometric YWTI x 10 Seconds
  • Band Pull a Parts
  • Triple Threat x 10

3 Rds NFT:

  • High Box Jump x 1.1.1.1 (Rest 5-10 seconds between singles)
  • L-Sit x 30-45 Seconds
  • Handstand Walk x 20-30 Ft.

Strength:

Skill:

WOD:
A) For time:

  • 1 Mile Run
  • 30 Burpees Over Bar
  • 30 Thrusters 135/95

When the running clock reaches 18:00, complete the following:

B) For Time:

  • 800m Run
  • 20 Burpees Over Bar
  • 20 Thrusters 135/95

When the running clock reaches 30:00, complete the following:

C) For Time:

  • 400m Run
  • 10 Burpees Over Bar
  • 10 Thrusters 135/95
Additional:
  • 10 Minutes Mobility

 

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