WOD – Wednesday – 021013

From the Blog

WOD – Wednesday – 021013

“There will be bad days.”
~ Shane Koyczan

Shane Koyczan’s poems are excellent. I can’t say anything that will give him justice. This is one of my favourite of his poems – “Instructions for a Bad Day”. He has a bunch of incredible other poems about life and struggling and bullying in particular.

Move Strong Gym is a family, we enjoy training together. Sure, what us trainers make you do is challenging and might be difficult, but it puts hair on your proverbial chest. We demand movement accuracy and in time you’ll learn to show excellence at a wide variety of training modalities and exercises. We stand together as a family. We sweat and cry together. But most importantly we TRY together. Being ok is fine for some, but when you step through those doors, you promise to yourself and to us – your comrades – that you will be your best. You encourage others to be their best too. We stand together in adversity and in victory we stand elated 🙂

Here is Wednesday’s WODs.

Open & Rite of Passage

Complete as many rounds and reps as possible in 4 minutes of:
– Burpees x 10 reps
– 100 Meter Run

Rest exactly 4 minutes, and then:

Complete as many rounds and reps as possible in 4 minutes of:

– Renegade Rows x 5 reps
@ m.24kg,f.16kg
– Box Jumps x 10 reps @ m.24”,f.20”

Rest exactly 4 minutes, and then:

Complete as many rounds and reps as possible in 6 minutes of:

– Burpees x 10 reps
– 100 Meter Run

Rest exactly 6 minutes, and then:

Complete as many rounds and reps as possible in 6 minutes of:

– Renegade Rows x 5 reps
@ m.24kg,f.16kg
– Box Jumps x 10 reps @ m.24”,f.20”

1 comment

  1. Chris West - October 2, 2013 12:58 am

    “Life is going to come at you armed with hard times and tough choices, your voice is your weapon, your thoughts ammunition – there are no free extra men, be aware that as the instant now passes, it exists now as then.”

    Me – You made me cry you son of a bitch!

    “Remember the times you could have pressed quit – but you hit continue.”

    Me – I’ll NEVER quit!

    “Ignore what others have called you. I am calling you friend.”

    Me – I’ll be back.

    Reply

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