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:
Power Clean+Split Jerk:
5 set:
1 Power Clean+1 Hang Power Clean+3 Split Jerk
Weight: 67% of 1 RM Clean & Jerk all sets
WOD:
A. Front Squat 3 sets*5-5-ME at 79%
B. 3 sets for max reps
EMOM 4 min (40 sec work / 20 sec rest):
6 Deadlifts 40/25 kg (90/55 lbs)
4 Thrusters 40/25 kg (90/55 lbs)
Max Double-Unders in remaining time
Rest 1 min between sets
Post WOD:
Leg Accessories:
3 Rounds for quality
8/8 Copenhagen Raises
12/12 Single Leg KB Leg Extension
15/15 Banded Clamshell
Adjust intensity to RIR 2
