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:
E2MOM for 12 min:
1, 8 meter Hand over Hand Sled Pull (RIR 2 m)
2, 12 DB Bench Press RIR 2 (Can adjust both reps and weight to reach rir 2)
WOD:
Partneramrap 32 min:
20 Power Cleans 50/35 kg (110/80 lbs)
40/30 Cal Erg
20 Snatches 50/35 kg (110/80 lbs)
40 Dumbbell Box Step Overs 1*22.5/15 kg (50/35 lbs) 24/20 inch
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
