WOD – 020913

From the Blog

WOD – 020913

“Strive not to be a success, but rather to be of value.”
~ Albert Einstein

Holy smokes! It’s September!! MSG has officially been open 5months now! Happy birthday to us! Stay tuned for an announcement about a special MSG party coming soon!

We are getting our shirts done (FINALLY!) Hopefully at the end of this week, we’ll have some being screen printed up! Boom shaka laka! We are going for a slogan on the front and a small logo on the back of the neck. We need for you to choose a slogan. Here’s some we’ve shortlisted. Pick your favourite and leave it as a comment below. (For those of you who are new to our website, you’ll have to register your email address when you comment for the first time. This is so that we don’t get so much SPAM).

Here’s the shortlist in no certain order:

  • Green machine
  • Train insane or remain the same
  • Go hard
  • Goat killa
  • Strong heart (like this one -> http://www.cafepress.com/burpeessuck/10213031)

  • Obsessive Chalk Disorder
  • Serious
  • No excuses
  • Earned not given

Can you think of another one that you feel should be on our list? Leave it in comments below. Make sure you comment and tell us what you think is your favourite.

Here are today’s WOD’s.

Rite of Passage

A1. Deadlift
3 x 6-8 reps @ 30X1
A2.
Push-Ups
3x 10-15 reps @ COCO
A3.
Hollow Rocks
3 x 30 seconds

* Have a partner place weight plate on back if you can for pushups.

B. 3 rounds of 30sec work/30sec rest for max reps each of:
– Battlerope Waves
– RKBS
– Goblet Squats

* Score reps for each of the exercises in B series.

Open

A. “Open Test”

AMRAP 20:
50 Wall Balls
50 DU
40 Box Jumps @ m.24”,f.20”
40 TTB
30 Burpees
30 C2B
20 Power Cleans @ m.65kg,f.45kg
20 Jerks @ m.65kg,f.45kg
10 Snatches @ m.65kg,f.45kg
10 Muscle ups

Record number of  reps completed. 1 whole round equals 170reps. If you complete a full round up to the muscle ups, continue on to wall balls again and so forth until 20 minute cap has elapsed.

B. Snatch
3×1, heavy
2×2, moderate

* Heavy is heavy, not MAX! Don’t aim to set a PR, just aim to go relatively and subjectively heavy for YOU today. Aim is to drop into a full overhead squat as you receive the bar. Go as heavy as you can, but as light as you need in order to obtain a full ROM bottom of the snatch position.

Record weight used for heaviest set.

C. As many rounds as possible in 10 minutes of:
– Sprint 40m
– Max Rep Plyo Push Ups

* Record total reps of plyo pushups

Session 2

A. Back Squats
Personal Back Squat Program

9 comments

  1. Jarrod Burr - September 1, 2013 10:22 pm

    Train Insane or Remain the Same
    or
    The strong heart picture with the MSG kettlebell logo instead of the heart in the middle

    Reply
  2. Dan Adams - September 1, 2013 10:22 pm

    Definitely ‘goat killa’ has to be on it!

    Reply
  3. Chris West - September 1, 2013 10:35 pm

    Serious
    Earned not given

    Reply
  4. Jish Wa - September 2, 2013 12:51 am

    Goat Killa

    Or “if the bars not bending, ur just pretending”

    Love from ur honeymoon couple, currently in Rome

    Reply
  5. Pagey - September 2, 2013 8:47 am

    Train insane or remain the same
    Drop it like a squat

    Reply
  6. Leanne - September 2, 2013 11:33 am

    Strong Heart, or perhaps “LIVE STRONG”

    Reply
  7. Mack Compagne - September 2, 2013 3:14 pm

    Train insane or remain the same.

    Reply
  8. Anna - September 3, 2013 3:49 pm

    Train insane or remain the same
    or

    Goat Killa

    Reply
  9. Sam Higgs - September 4, 2013 8:12 pm

    Maybe no slogan? I think “Move Strong” is a slogan in its self?!

    Reply

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