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:
Front Squat
3 set*10 Front Squat 71% (RIR 2)
* Adjust weight down by 5-10 % if you have not followed the progression
WOD:
A, Push Press 3 set*5-5-ME 78%
B, Jack
20 minAmrap
10 Push Press, 52/35 kg 115/75 lbs
10 Kettlebell Swings 24/16 kg, 55/35 lbs
10 Box Jumps, 24/20 in
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
