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Thursday, March 23, 2016

23
Mar

Thursday, March 23, 2016

Tentative Schedule:  Being that Adams 12 is still under weather cancellation, we’re going to cancel the 5am class.  We’re going say the 8am is on as scheduled, but please make sure to check the website and Facebook just in case.  We hope that everyone stayed warm and safe yesterday.  If you did the home WOD, great job and don’t worry well change today’s WOD up a little bit.  

Last weeks Open party was awesome.  Being that this is the last week of the 2016 Open, lets do it one more time.  Bring your friends and family as the Surge Family throws down one more time for this Open season.  Same format as last week it will be BYOB and Meat.  Maybe we can talk Denise into being grill master again:).

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Banded Glute Activation Series x 10
  • Banded Adduction x 10 (Place band around rig, wrap around ankle and pull into body)

Strength:

4 Sets:

  • 2 Front Squat + 1 Jerk

Skill:

WOD:
For Time:

  • 1000m Row

Then:

21-15-9

  • KB Swing
  • Burpee
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

  • Banded Glute Activation Series x 10
  • Banded Adduction x 10 (Place band around rig, wrap around ankle and pull into body)

 

Strength:

4 Sets:

  • 2 Front Squat + 1 Jerk @80% of Clean and Jerk

Skill:

WOD:
For Time:

  • 1000m Row

Then:

21-15-9

  • KB Swing
  • Burpee
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:2 Sets:

  • Banded Glute Activation Series x 10
  • Banded Adduction x 10 (Place band around rig, wrap around ankle and pull into body)

Strength:

A) 7 Sets:

Snatch From Blocks

  • Set 1 = 65%
  • Set 2 = 70%
  • Set 3 = 75%
  • Set 4 = 80%
  • Sets 5-7 = 2 reps @ Drop wt of 35# if Set 4 is above 220#, and drop 25# if set 4 is below 220#

B) 3 Sets:

  • 2 Front Squat + 1 Jerk @ 80% of Clean and Jerk

Skill:

WOD:
For Time:

  • 1000m Row

Then:

21-15-9

  • KB Swing
  • Burpee
Additional:
  • 10 Minutes Mobility

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