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:
Handstand Walk+Bar Muscle Up Prog
Level 3:
EMOM 15 min:
1, 10 meter Handstand Walk Over Ramp
2, 6 Bar Muscle Up
3, Rest
Level 2:
EMOM 15 min:
1, 5-10 meter Handstand Walk
2, 1-3 Bar Muscle Up
3, Rest
Level 1:
EMOM 15 min:
1, 3 Attempt Handstand Walk to Wall
2, 2 Hip to Bar
3, Rest
Video:
HSW to Wall: https://youtu.be/quXo1fMErpM
Hip to Bar: https://youtu.be/qWXYiMWDKRw
WOD:
A1, Back Squat 3 sets*4-4-ME at 84% (+2)
A2, 3×5 Strict Handstand Push Up RIR 2
B. AMRAP 13 min:
6 Pull-Ups
8 Front Rack Reverse Lunges 40/25 kg (90/55 lbs)
6 Toes-to-Bar
8 Push Press 40/25 kg (90/55 lbs)
Post WOD:
60 min Zone 1-2 on Optional Erg/Run
* This can be placed any day of the week as a separate session
