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: 4 sets*4 Legless Rope Climb for time
Level 2: 4 sets*2 Legless Rope Climb
Level 1: 4 sets*8 meter Hand over Hand Sled Pull
Power Clean
E2.5 min for 15 min:
1 Low Hang Power Clean
83% of 1 RM for max speed
WOD:
Partner WOD
Every 5 min for 35 min:
40/30 Cal Erg
20 Alt DB Hang Snatches 22.5/15 kg (50/35 lbs)
20 Box Jump Overs 24/20 inch
Max Burpee Shuttle Runs (7.5 m)
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
