WOD – Friday – 251013 – Building a culture of do

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WOD – Friday – 251013 – Building a culture of do

“ Young men are fitter to invent than to judge; fitter for execution than for counsel; and fitter for new projects than for settled business. ”

~ Francis Bacon

Life punishes the procrastinator with mediocrity and and rewards them with random bouts of success. Only those with courage to do see consistent reward and achieve predictable outcomes. Those who do, achieve. The negative consequences to doing include fatigue, isolation from peers and family and delayed gratification. The investment of doing is usually expensive, but doers see the potential for profit in sowing seeds of do.

At MSG, we like to build a culture of do. There is a logical reason for all physical tasks we coaches prescribe. Most physical tasks are prescribed to elicit physical adaptations, some are prescribed to forge a powerful will and mental fortitude – some are both! We hope this culture of do permeates other elements of our members’ life, we hope that in consistently doing, they reap increased personal success – not just in the realm of fitness – but life in general.

Are you a doer, or a don’ter?

Here are Friday’s WODs.

Rite of Passage

A1. Back Squat
2 x 8-10 reps @ 30X1
A2. Ring Rows
2 x 8-10 reps @ 2111

B1. Plank
2 x 120 sec
B2. Double Under
2 x AMRAP unbroken DU’s in 60sec

* Plank must be complete with perfect technical accuracy. The Plank Hold should cease when accurate position is broken. The athlete may reposition as long as time is left on clock. Aim to maintain position for whole 120sec.

** Unlimited attempts to find unbroken record in 60sec. As soon as an attempt is missed, you may start another attempt as long as there is time left on the clock.

C. 10min AMRAP
– Row x 25cal
– AKB Swing x 23 reps
– Box Jump on and over x 21 reps

Open

A. Back Squat
Personal Program

B1. Plank
2 x 120 sec
B2. Double Under
2 x AMRAP unbroken DU’s in 60sec

* Plank must be complete with perfect technical accuracy. The Plank Hold should cease when accurate position is broken. The athlete may reposition as long as time is left on clock. Aim to maintain position for whole 120sec.

** Unlimited attempts to find unbroken record in 60sec. As soon as an attempt is missed, you may start another attempt as long as there is time left on the clock.

C. 10min AMRAP
– Row x 25cal
– AKB Swing x 23 reps
– Box Jump on and over x 21 reps

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