Tuesday, August 23, 2016 – Surge Elite Performance & Fitness

Tuesday, August 23, 2016

Essentials

Strength/Skill:

Warm Up:

2 Sets:

Wall Slides x 10
Seated External Rotation w/elbow on knee x 10
Band Pull a Parts x 20
Clapping Push Up/Seated MB Chest Pass x 5

Strength:

Skill:

WOD:

With a Partner Perform For Time:

100 Dead Lifts
50 Dips
10 rope climbs/3 Pull Ups + 3 Knee to Elbow
100 Air Squat
100 Hand Release Push Up

Additional:

Mobility

Performance

Strength/Skill:

Warm Up:

2 Sets:

Wall Slides x 10
Seated External Rotation w/elbow on knee x 10
Band Pull a Parts x 20
Clapping Push Up/Seated MB Chest Pass x 5

Strength:

Skill:

WOD:

With a Partner Perform For Time:

100 Dead Lifts 185/125
50 Ring Dips
10 Rope Climb
50 Pistol
100 Hand Release Push Up

Additional:

Mobility

Competition

Strength/Skill:

Warm up:

2 Sets:

Wall Slides x 10
Seated External Rotation w/elbow on knee x 10
Band Pull a Parts x 20
Clapping Push Up/Seated MB Chest Pass x 5

Strength:

A) 4 Sets:

Push Press x 6 @ 60% of 1 RM

B) 4 Sets:

2 Snatch Grip Behind the Neck Push Press + 2 Overhead Squats (3 Set hold in bottom) build to 60% of 1 RM Snatch Over 4 Sets

Skill:

WOD:

For Time:

100 Dead Lifts 185/125
50 Ring Dips
10 rope climbs
50 Pistol (Alt)
100 Hand Release Push Up

Additional:

Mobility