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  • Writer's pictureCoach Rob

WOD for Saturday 230311

1st -


Hey Everyone,


We are excited to announce, now that we're done with the 2023 open we're going to be having a workshop at the gym on how to treat your own pain and injuries. Scott Christensen, DPT owner of Rx Rehab Physical Therapy is going to be doing the workshop on March 18th at 10:00. It will be last approximately an hour and he'll be going over different things you can do and use to treat your own injuries.


It will be a paid workshop, and included in the price you'll get your choice of either Muscle floss or Kinestiotape. Also we're going to have a rep present with some electrical stimulation machines that you can try out, and we will let you know how you can potentially get your insurance to reimburse you for them. Click on the link below to sign up!



"LOVER OF FAST BIKES AND BBQ"

In Teams of 2

8:30 a.m. class

A

4 Rounds Total (YGIG)

100 Double Unders or 150 Singles

10 Pull-Ups -OR- 5 Bar Muscle-Ups

*Partner on bike holding over 250/150 watts

*4 min cap per round


B

12 Thrusters 95/65

2 Rope Climbs -OR- 6 Ring Rows

10 Thrusters

4 Rope Climbs -OR- 12 Ring Rows

8 Thrusters

6 Rope Climbs -OR- 18 Ring Rows

8 Thrusters

4 Rope Climbs -OR- 12 Ring Rows

10 Thrusters

2 Rope Climbs - 6 Ring Rows

12 Thrusters


C

5 Rounds

P1 - P2 (switch each round)

12 GHD - 12 T2B

15 HSPU - 15 KB Swings 24/16kg

30 Split Jumps - 10 Back Squats 115/75


6:30 am class

A

6 Rounds Total (YGIG)

150 Double Unders

15 Burpee Pull-Ups -OR- 15 Bar Muscle-Ups

*Partner on bike holding over 250/150 watts

*4 min cap per round


B

20 Thrusters 95/65

2 Rope Climbs

16 Thrusters

4 Rope Climbs

10 Thrusters

6 Rope Climbs

10 Thrusters

4 Rope Climbs

16 Thrusters

2 Rope Climbs

20 Thrusters


C

5 Rounds

P1 - P2 (switch each round)

20 GHD - 20 T2B

15 HSPU - 15 KB Swings 32/24kg

10 Pistols - 10 Back Squats 155/115

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