WOD
Cassie Lang
3 sets:
21-15-9*
Calorie Row
42-30-18
Double Unders
-Rest 3 minutes between sets-
*Women’s calories: 16-12-8
L2: 1/2 DU’s
L1: 15-12-9 Calories(12-8-6 womens)
Skills and Drills
Week 3: Ring Muscle-up Progression
Advance:
5 sets:
8-10 False Grip Ring Rows (inverted)
– rest 1 minute between sets –
Intermediate:
5 sets:
6-8 False Grip Ring Rows (inverted/feet on the ground in front of the rig)
– rest 1 minute between sets –
Beginner:
5 sets:
6-10 Ring Rows (feet lined up under the rig/pull-up bar)
– rest 1 minute between sets –
* Place one foot on a box, walk feet in, closer to the rig for less of an angle.
BOX BRIEF
March challenges!
“No Liquid Sugar Challenge” and “Max Consecutive Double-Unders“
No Liquid Sugar Challenge
Rules:
1) Write your name on the whiteboard.
2) DO NOT drink any liquid with sugar or added sugar – high fructose corn syrup, corn syrup, sugarcane derivatives, artificial sweeteners, etc.
3) Recovery drinks taken within 30 minutes post workout will be permitted.
4) If you drink liquid sugar at all during the month of March, cross out your name. (Do not erase your name!)
Max Consecutive Double-Unders For those who do not have double-unders or do not have many consecutive double-unders, use this challenge as an opportunity to get better!
Rules:
1) A double-under is considered consecutive when no single jumps are performed in between doubles.
2) All reps must be performed at a CFA.
3) Record your max reps on the whiteboard. (Do NOT hold out by not recording your reps until the last moment.)