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: 4 sets*3 Legless Rope Climb for time
Level 2: 4 sets*1 Legless Rope Climb+1 Rope Climb
Level 1: 4 sets*8 meter Hand over Hand Sled Pull
Power Clean
E2.5 min for 15 min:
3 Low Hang Power Clean
72% of 1 RM for max speed
WOD:
Partnerworkout
For time (Cap 36 min):
900/800 m Row
80-60-40-20 Russian KB Swings 24/16 kg (52/35 lbs)
800 m Run (4×200 m relay)
40-30-20-10 Toes-to-Bar
Row
80 RKBS
Run
40 TTB
Row
60 RKBS…
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
