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+2 Split Jerk
Weight: 75% of 1 RM Clean & Jerk all sets
WOD:
A. Back Squat 3 sets*3-3-ME at 87% (+2)
B. For time (Cap 15 min):
75 Med Ball Box Step Overs 24/20 in 9/6 kg (20/14 lbs)
25 Wall Balls 9/6 kg (20/14 lbs)
50 Toes-to-Bar
25 Wall Balls 9/6 kg (20/14 lbs)
75 Med Ball Box Step Overs 24/20 in 9/6 kg (20/14 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
