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:
A, E2MOM for 12 min: (6 set)
1 Squat Snatch
1 Low Hang Squat Snatch
1 Hang Squat Snatch
Weight: 71% all sets
B, 5 sets*1 Snatch Balance+ 1 Overhead Squat
Weight: 70% of 1 RM
WOD:
A, Deadlift 3 set*4-4-ME 80%
B, EMOM 14 min:
1, 30 Double Unders+5 Power Snatches 40/30 kg (90/65 lbs)
2, 5 Hang Clean & Jerk 40/30 kg+ Max Lateral Burpees
Post WOD:
Shoulder Strength
1-3 Rounds for quality:
8 Lu Raises
12 Wide grip Box Blocked Bent Over Barbell Row
45 sec passive Supinated Hang
Video:
Lu Raises: https://youtu.be/UHoKvLJeMng
Box Blocked Barbell Row: https://youtu.be/-nn-hIfrrbs
