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:
Power Clean+Split Jerk:
6 set:
1 Power Clean+1 Hang Power Clean+1 Split Jerk
Weight: Start at 75% of 1 RM Clean & Jerk and build up to todays heavy complex
WOD:
A, Back Squat:
3 sets*5 Back Squat
Weight: From 70% of 1 RM Back Squat to a heavy 5
B, Amrap 14 min (45 sec on/15 sec off)
5 Thrusters 40/25 kg (90/55 lbs)
10 Lateral Burpees
5 Snatches 40/25 kg (90/55 lbs)
10 Toes to Bar
Post WOD:
𝗞𝗿𝗶𝘀𝘁𝗶𝗻𝘀 𝗖𝗼𝗿𝗲 𝗖𝗶𝗿𝗰𝘂𝗶𝘁:
𝗟𝗲𝘃𝗲𝗹 𝟮-𝟯:
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
