151006 Sled Pulls and Rope Climbs!

Athletes,

Tomorrow at 0900 Champs Kitchen will be visiting Fight Tonight with some tasters for you to partake. Come by and check out their paleo love!

Jared – FTCF

A. Warmup
5 Minute EMOM
Run across the Pit
10 Prisoners Squats
Run across the pit
10 Sumo Dead lift High-pulls with Kettle bell

B. WOD
AMRAP 30 Minutes
Big Dawg
2 Legless Rope Climbs(Start seated L-Sit if possible)
8 KB Snatches 70/53lbs
20 Wallballs 20/14lbs

AMRAP 30 Minutes
1 Seated Sled Pull
8 KB Snatches 53/35lbs
20 Wallballs 14/10lbs

Layout for the WOD

 

C. SWOD
Split Jerk
7 @ 65%
7 @ 75%
Becareful with loading. Go down in percentage if you cannot get to that perfect split percentage. Train movement and muscle will follow!

D. Progressive Model
Static Handstand

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