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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Rite of Passage WOD – 19/08/13

It’s a new week. For those of you who have just started following us and who have just started training with us, the Rite of Passage workouts are designed to be part of a complete, holistic program, led by a coach who will assist with mobility, flexibility and technical accuracy[…]

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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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Rite of Passage WOD 17/08/09

Five rounds for time of: 7 x Push Presses (42.5kg/30kg) 7 x Back Squat (42.5kg/30kg) 400 Meter Run Have you ever seen someone move as good as this? Ido Portal definitely shows amazing ability to move in this clip. Coach Andy is off to see him next year when he[…]

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Rite of Passage WOD 15/08/13

 A1.  Turkish Get Up Practice (4 x 3 reps each arm) A2.  L-sit tuck into extension (4 x 7-10 reps) * Extend the legs in L-sit for 2-5 seconds, pull them in for 2-5 seconds and repeat. Do on equalizers. * Aim for beautiful movement. Stability and mobility are the[…]

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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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Saturday – WOD – 10/08/13

Rite of Passage & Open A. In teams of three, complete as many rounds as possible in 15 minutes of: – Power Cleans (3 reps @ m.60kg,f.42.5kg) – Box Jump Overs (6 reps @ m.24″,f.20″) – Push-Ups (9 reps) Rest EXACTLY five minutes, and then: B. In teams of three,[…]

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