Monthly Challenge
During October the goal is to work on our jump rope skill.
Collect daily reps of Single Unders, Double Unders—or even Crossovers. Small sets every day = big progress over time!
Pre WOD:
Pull Strength
Level 3: 3 sets*3 Legless Rope Climb for time
Level 2: 3 sets*1 Legless Rope Climb+1 Rope Climb
Level 1: 3 sets*8 meter Hand over Hand Sled Pull
Power Clean
E2.5 min for 15 min:
4 Low Hang Power Clean
65% of 1 RM for max speed
WOD:
PartnerWOD
For max rep:
Min 1-5: Max Cal Erg
Min 6-10: Max Squat Clean Thrusters 50/35 kg (110/75 lbs)
Min 11-15: Max Toes to Bar
Min 16-20: Max Cal Erg
Min 21-25: Max Power Cleans 60/40 kg (135/90 lbs)
Min 26-30: Max Wall Walks
Min 30-35: Max Cal Erg
* Every min from min 0: 3 Sync Bar Facing Burpees
Post WOD:
Upper Body Accessories
3 Rounds for quality:
10/10 SA DB Biceps Curl on GHD
10/10 SA DB Overhead Extensions
– Adjust Reps/Weights to RIR 2. Then increase weight or reps each week
