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:
Handstand Walk+Bar Muscle Up Prog
Level 3:
5 Rounds for time
15 meter Handstand Walk Over Ramp
6 Bar Muscle Up
Level 2:
EMOM 18 min:
1, 5-10 meter Handstand Walk
2, 1-3 Bar Muscle Up
3, Rest
Level 1:
EMOM 15 min:
1, 3 Attempt Handstand Walk to Wall
2, 2 Hip to Bar
3, Rest
Video:
HSW to Wall: https://youtu.be/quXo1fMErpM
Hip to Bar: https://youtu.be/qWXYiMWDKRw
WOD:
A, E90 sec for 6 min: (4 sets)
4 Weighted Strict Pull Up
(Build from light to to 4 RM)
B, EMOM 24 min: (6 Rounds)
1, 6.6 DB Snatches 22.5/15 kg (50/35 lbs)
2, 15/12 Cal Erg
3, Max Box Jump Overs 24/20 inch
4, Rest
6.6= Start your first 6 rep right away. Then start your second set at 30 sec
Post WOD:
60 min Zone 1-2 on Optional Erg/Run
* This can be placed any day of the week as a separate session
