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:
Snatch
A, E2MOM for 12 min: (6 set)
1 Squat Snatch
1 Low Hang Squat Snatch
1 Hang Squat Snatch
Weight: 65% all sets
B, 3 sets*3 Snatch Balance
Weight: 60% of 1 RM
WOD:
A, Deadlift 3 set*5-5-ME 78%
B, Amrap 15 min:
5 Power Snatch 50/35 kg (110/75 lbs)
10 Pull Ups
15 Air Squats
– 30 sec Rest
Post WOD:
Shoulder Strength
1-3 Rounds for quality:
8 Lu Raises
12 Wide grip Box Blocked Bent Over Barbell Row
45 sec passive Supinated Hang
Video:
Lu Raises: https://youtu.be/UHoKvLJeMng
Box Blocked Barbell Row: https://youtu.be/-nn-hIfrrbs
