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:
Split Jerk:
5 set:
3 Split Jerk
Weight: 80% of 1 RM Split Jerk
WOD:
A, Power Cleans:
EMOM 12 min:
1, 3 Power Cleans 68%+
2, 2 Power Cleans (Add Weight)
3, 1 Power Clean (Add Weight)
4, Rest
B, Amrap 14 min:
5 Deadlift 100/70 kg (220/155 lbs)
20 Double Unders
25 Air Squats
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
