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Thursday 140925

24
Sep

Thursday 140925

Great looking crew dressed in Surge gear!!!

Essentials

Strength/Skill:
Warm up:3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

3 Sets:

  • Wt. Hip Ext. x 12-15
  • Sled Push x 40 yrds

Skill:

Mark’s B-Day WOD:
For Time:

  • 1000m Row
  • 80 KB Swing 55/35
  • 60 Sit Ups
  • 40 Goblet Step Up
  • 20 Burpee
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

3 Sets:

  • Wt. Hip Ext. x 12-15
  • Sled Push x 40 yrds

Skill:

Mark’s B-Day WOD:
For Time:

  • 1000m Row
  • 80 KB Swing 55/35
  • 60 Sit Ups
  • 40 Goblet Step Up 55/35
  • 20 Burpee
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:Strength:Skill:
WOD
Recovery Day
A) Mobility and MaintenanceYoga Class
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.B) Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

C) Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Additional:
  • 10 Minutes Mobility

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