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, 15 meter Handstand Walk Over Ramp
2, 8 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:
A. EMOM 6 min:
1, 4-4-ME Strict Pull-Ups
2, 9-9-ME Push-Ups on DBs
B. Partner AMRAP 22 min:
4 Handstand Push-Ups
6 Shuttle Runs (2*7.5 m = 1 rep)
8 m Walking Lunges 2*22.5/15 kg (50/35 lbs)
8 m Farmers Carry 2*22.5/15 kg (50/35 lbs)
10/8 Cal Row
Post WOD:
60 min Zone 1-2 on Optional Erg/Run
* This can be placed any day of the week as a separate session
