WOD – Monday – 300913

From the Blog

WOD – Monday – 300913

“Life is what happens to you while you’re busy making other plans.”
~ John Lennon

The Out of Town Throwdown on 19th of October in Hobart has been tremendously popular with athletes from all around Tasmania and the word is that a few Mainlanders are making the trek down south too. Team Move Strong have a couple of people who are keen to give it a go with the hope of bringing glory to our gym and family. The MSG team is as follows:

  • Bigdog
  • Beamer
  • Dennis Hendriks
  • Bec Smith
  • Jen Carter
  • Lara Hendriks
  • Kristy Brownrigg

A few of you have said you are keen on coming down to watch us battle it out with the states fittest athletes. We’ll be finalising accommodation in the  next couple of days so for those of you who are keen to come watch, we’ll keep you posted about coming and staying with the team.

This week, Andy and I’ll be introducing a fun concept, set to the tune of “Flower” by Moby. Have a look at this video.

And this dude did it with pushups for a year apparently.

Rite of Passage:

A1. Front Squats
4 x 8-10 reps @ 30X1
A2. Ring Rows
4 x 10-12 @ 2111
A3. Partner Leg Toss
4 x 15-20

B. 3RFT:

– Air Squat x 25 reps
– Run x 400m


Complete a minimum of 15mins of mobility and movement preparation, then do:

A. Back Squats
Personal Program in max 15mins

B. Bench Press
Personal Program in max 15mins

C. 3RFT:

– Air Squat x 25 reps
– Run x 400m

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