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Tuesday 140909

8
Sep

Tuesday 140909

Brittany and Jimmy Representing Surge Face Tats at the Tough Mudder!!!

Ryan looking oh so clean at the Tough Mudder!!!

Essentials

Strength/Skill:
Warm up:

With a Partner Perform 2 Rds:

  • Plank Hold Banded Row x 10 ea.
  • Side Plank Banded Row x 10 ea.
  • Side Plank Banded Row x 10 ea.

Strength:

4 Sets:

  • DB Bench x 10

Skill:

WOD:
3 Rds For Time:

  • 400m Run W/Plate Held Over Head
  • 15 Dips/Push Ups
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

With a Partner Perform 2 Rds:

  • Plank Hold Banded Row x 10 ea.
  • Side Plank Banded Row x 10 ea.
  • Side Plank Banded Row x 10 ea.

Strength:

4 Sets:

Skill:

WOD:
3 Rds For Time:

  • 400m Run W/Plate Held Over Head 45/25
  • 15 Ring Dips
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

With a Partner Perform 2 Rds:

  • Plank Hold Banded Row x 10 ea.
  • Side Plank Banded Row x 10 ea.
  • Side Plank Banded Row x 10 ea.

Strength:

A) 5 sets:

  • Narrow-Grip Overhead Squat x 3 @ 3311 (you should be getting more comfortable with these now, so start to challenge the loading if you’ve just been focused on positioning)
  • Rest 90 seconds
  • Weighted Chest to Bar Pull Ups x 4-6 @ 21X0
  • Rest 90 seconds

B) 3 Sets:

Skill:

WOD
2 sets for max reps:

  • 4 Minutes of Rowing (for meters)
  • 3 Minutes of Ring Dips @ 10X1 (pause for one second at full extension)
  • 2 Minutes of Chest to-Bar Pull Ups
  • Rest 4 minutes
Additional:
  • 10 Minutes Mobility

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