Saturday – WOD – 261013

From the Blog

Saturday – WOD – 261013

“Because your own strength is unequal to the task, do not assume that it is beyond the powers of man; but if anything is within the powers and province of man, believe that it is within your own compass also.”

~ Marcus Aurelius Antoninus



Today is the last of our Throwdown WODs for the week. This WOD was completed by the top 4 competitors for each affiliate. MSG was part of the non-affiliate “Supergroup”. One of our own, Daniel Beamish was part of the team for the guys and Kristy Brownrigg and Odette Carpenter were in the ladies group final. It was such an awesome experience being there on the day, well done to all competitors both from our box and from everywhere else 🙂

Next week we will be starting a new phase in our training for the Open Group and for Rite of Passage peeps, you will notice a couple of things different that Andy and I are pumped to get started. There are only a few little tweaks here and there, our program is working tremendously so no need to overhaul the whole system. We are loving how new recruits are coming through their initiation workshops and seamlessly integrating with our regular groupies. It’s been fun and awesome to be a part of.

Be prepared to move well and be strong as you smash through life like you smash through our WODs 🙂

Rite of Passage and Open

A. “FranRAP”
In teams of four, two partners alternate to complete AMRAP 8mins of the following couplet. After 8mins is up, the next pair in the team complete their AMRAP 8min:

– Thrusters x 15 @ m.42.5kg,f.30kg
– Pullups

Scaling options are purple band for pullups but team will not receive the RXd award and reps will be deducted by 5% at the end of the WOD

B.  Bench Press
In 15mins, and in no more than 5 total lifts, find today’s 1RM

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