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!
https://visit.rxrhealth.com/fix-your-own-pain
"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