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Tuesday 140722

21
Jul

Tuesday 140722

Birthday Kisses For Audrey!!! (Pic by Scott Brayshaw)

Congrats to Katie and Chris Devine who gave birth to their new daughter Harper, and welcome to the Surge Family Harper!!!

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 3 Sets: (Every 2:30)

  • Shoulder Press x 5 (Decrease 10-20# from Last Week)

Skill:

WOD:
A) For Time:

  • 14 Shoulder to Overhead
  • 400M Run
  • 14 Pull Ups
  • 14 Thrusters
  • 14 Pull Ups
  • 400M Run
  • 14 Shoulder to Overhead

Rest 3 Minutes

B) AMRAP in 5 Minutes

  • Man Makers
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Wendler Method Week 12

A) 3 Sets: (Every 2:30 Minutes)

Shoulder Press

  • Set 1 = 5 Reps @ 40%
  • Set 2 = 5 Reps @ 50%
  • Set 3 = 5 Reps @ 60%

*Percentages are based off of 90% of 1 RM + 10-20 LBS.

Skill:

Audrey’s B-Day WOD
A) For Time:

  • 21 Shoulder to Overhead 95/65
  • 400M Run
  • 21 Pull Ups
  • 21 Thrusters 95/65
  • 21 Pull Ups
  • 400M Run
  • 21 Shoulder to Overhead 95/65

Rest 3 Minutes

B) AMRAP in 7 Minutes

  • 5/3 Bar Muscle Up
  • 14 Burpee
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 6 Sets: (Every 2 Minutes)

  • Push Press + Push Jerk + Split Jerk (Pause for 2-3 seconds in the split jerk receiving position before recovering.)

*Goal is to use heaviest 2-3 loads from last week for all 6 sets.

B) 10 Sets: (Every 90 Seconds)

Shoulder Press

  • Set 1 – 5 reps @ 50%
  • Set 2 – 5 reps @ 60%
  • Set 3 – 5 reps @ 70%
  • Sets 4-9 – 3 reps @ 85-90%
  • Set 10 – 10 reps @ 55-65%

Skill:

WOD
A) For Time:

  • 21 Shoulder to Overhead 95/65
  • 400M Run
  • 21 Pull Ups
  • 21 Thrusters 95/65
  • 21 Pull Ups
  • 400M Run
  • 21 Shoulder to Overhead 95/65

Rest 3 Minutes

B) AMRAP in 7 Minutes

  • 5/3 Bar Muscle Up
  • 14 Burpee
Additional:
  • 10 Minutes Mobility

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