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:
A, E3MOM for 15 min: (5 set)
1 Squat Snatch
1 Low Hang Squat Snatch
1 Hang Squat Snatch
Weight: Start at 75% and build up to todays heavy
WOD:
A, Deadlift 3 set*3-3-ME 85%
B, Amrap 15 min:
2 Wall Walks
4 Power Cleans 60/40 kg (135/90 lbs)
8 Wall Balls 9/6 kg (20/14 lbs)
Post WOD:
Shoulder Strength
1-3 Rounds for quality:
8 Lu Raises
12 Wide grip Box Blocked Bent Over Barbell Row
45 sec passive Supinated Hang
Video:
Lu Raises: https://youtu.be/UHoKvLJeMng
Box Blocked Barbell Row: https://youtu.be/-nn-hIfrrbs
