Saturday, June 3, 2017 – Surge Elite Performance & Fitness

Saturday, June 3, 2017

Essentials

Strength/Skill:

Warm Up:

Dynamic Warm Up

Strength:

Skill:

WOD:

In Teams of 3 Perform For Time:

2400m Relay (4x200m Each)
45 DB Push Press 50/30
45 Pull Ups
1800m Relay (3x200m Each)
45 Deadlift 255/175
45 Pull Up
1200m Relay (2x200m Each)
100 Overhead Walking Lunge 45/25
45 Pull Ups

Additional:

Mobility

Performance

Strength/Skill:

Warm Up:

Dynamic Warm Up

Strength:

Skill:

WOD:

In Teams of 3 Perform For Time:

2400m Relay (4x200m Each)
45 DB Push Press 50/30
45 Pull Ups
1800m Relay (3x200m Each)
45 Deadlift 255/175
45 Pull Up
1200m Relay (2x200m Each)
100 Overhead Walking Lunge 45/25
45 Pull Ups

Additional:

Mobility

Competition

Strength/Skill:

Warm Up:

Dynamic Warm Up

Strength:

Skill:

WOD:

In Teams of 3 Perform For Time:

100 Calorie Bike
50 DB Push Press 60/40
50 Bar Muscle Ups
100 Calorie Row
75 Ring Dips
75 Chest to Bar Pull Up
100 Calorie Bike
100 Push Ups
100 Pull Ups

Additional:

Mobility