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: 68% all sets
B, 4 sets*2 Snatch Balance
Weight: 70% of 1 RM
WOD:
A1, Power Cleans 6 sets*1.1
74%+ of 1RM PC
A2, Strict Pull-Ups 3*5 RIR 2 (after first 3 sets only)
.=10 sec rest in between singles
B. E5MOM for 15 min (3 sets):
40/30 Cal Erg
20 Lateral Burpees
Max Hang Power Cleans 50/35 kg (110/75 lbs)
Post WOD:
𝗞𝗿𝗶𝘀𝘁𝗶𝗻𝘀 𝗖𝗼𝗿𝗲 𝗖𝗶𝗿𝗰𝘂𝗶𝘁:
𝗟𝗲𝘃𝗲𝗹 𝟮-𝟯: youtube.com/watch?v=PYO5Ovyw5Kk&embeds_referring_euri=https%3A%2F%2Fapp.fitr.training%2F&source_ve_path=MjM4NTE
𝟮-𝟯 𝗥𝗼𝘂𝗻𝗱𝘀
20 Weighted Sit Ups
30 Russian Twists
20 Hollow Rocks
10 sec Side Plank+10 Side Raises+10 Leg Lifts each side
60 sec Plank (Include 10 Leg Lifts+10 Down/up for extra burn)
Rest as needed between rounds
For each week, either increase movement quality or reps/sec
