WOD 23/08/13

“Seek first to understand, then seek to be understood.” Stephen R. Covey It’s been an interesting day at MSG? Stacks of new peeps coming in and training, stacks of new gear to play with.

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ROP & OPEN WOD 20/08/13

Congrats to everyone on today’s WOD! It was a killer. It was affectionately dubbed “The Highway to Hell!” Pretty descriptive right?

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Rite of Passage & Open – 18/08/13

Rest day Spend some time with your family and friends. Relax and enjoy yourself. See you Monday! But to entertain and educate you this weekend , here is some reading and viewing for you:

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Open WOD 16/08/13

A.  Filthy 50 50 Box Jumps (24”) 50 Jumping Pull ups 50 KBS (16kg) 50 W. Lunges 50 Knee to Elbow 50 Push Press (20kg) 50 Back Ext 50 Wall Balls (10kg) 50 Burpees 50 Double Unders B.  20 minutes Skill Work Spend 20 minutes upskilling and/or working on a[…]

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Open WOD 15/08/13

Session 1: A.  Bench Press Week 9 – 1 @ 87.5%,1@95%,1@102.5%,1@102.5%,2@100%,3@87.5% Session 2: A.  For time: 10.9.8.7.6.5.4.3.2.1 Jerks, (m.85kg,f.60kg) 2-4-6-8-10-12-14-16-18-20 Pull ups * Round one is 10 jerks + 2 Pull ups, round two is 9 jerks + 4 Pull ups, continue to one jerk + 20 pull ups.   B.[…]

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Wednesday – WOD – 13/08/13

Rite of Passage A1.  KB Swing (4 x 15-20 reps) A2.  KB Push Press (4 x 10-12 reps each arm) A3.  KB Lateral Lunge (4 x 5-7 reps each leg) A4.  Seated KB Twist feet elevated (4 x 10-20 reps each side) B.    4 RFT: Burpees x 10 reps Run[…]

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Tuesday – WOD – 13/08/13

Rite of Passage A.  5 Rounds for max reps of: 60sec Burpee Pullups 60sec Hand-release Pushups 60sec Box Jump Overs (m.24”,f.20”) 60sec rest * Record total reps after all 5 rounds for each of the exercises (e.g., total burpee pullups,total HRPUs, total box jump overs) Open Session 1: A.  20[…]

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Monday – WOD – 12/08/13

Rite of Passage A1. Front Squat (3 x 8-10 reps @ 3011) A2. 1arm KB Row (3 x 8-10 reps each arm @ 2011) B1. KB Bench Press (2 x 8-10 reps @ 2011) B2. BB Romanian Deadlift (2 x 8-10 reps @ 3010) C. Battlerope Slams (2 x 90[…]

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