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: 3 sets*4 Legless Rope Climb for time
Level 2: 3 sets*2 Legless Rope Climb
Level 1: 3 sets*8 meter Hand over Hand Sled Pull
Power Clean
E2.5 min for 15 min:
2 Low Hang Power Clean
77% of 1 RM for max speed
WOD:
Partner WOD
2 Rounds for time:
80 Wall Balls 9/6 kg (20/14 lbs)
60 Bar Facing Burpees
40 Pull Ups
20 Cleans 60/40 kg (135/90 lbs)
1000/900 m Erg
Cap 35 min
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
