WOD 23/08/13

From the Blog

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.

We received a bunch of gear today just before our 1230hr session. What do you do when there is no forklift on hand?

Functional Warmup – unload 4 pallets for time!

Unloading the gear off the truck before training.

We recieved a boatload of new gear just as our lunchtime session started. Who needs a forklift when you have a bunch of MSGers on hand!

Gear waiting to be unpacked and stored.

Gear and toys – check! Floor space, ah – standby!

 

Andy smashing out a snatch or two.

Coach Andy couldn’t resist the urge to have a play with the new bars and bumpers.

For your viewing pleasure, here is some eye candy for the movement enthusiast and people who enjoy watching really muscly russian men who lift heavy things for a living roll around on the ground in tights.

Rite of Passage WOD

A1. SA KB Press
3 x 6-8 reps each arm
A2. SL KB Romanian Deadlift
3 x 6-8 reps @ 30X1
A3. Side Planks
3 x 30-45 seconds each side

B.
In partners, alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:
KB Man-Makers x 3 reps
BB Jerks x 6 reps @ m.50kg,f.30kg
Box Jumps x 9 reps (m.24”,f.20”)

Open WOD

A. Front Squat
Find 3RM
Find 10RM

B. C2B Pullups
1 x max reps

C. 21-18-15-12-9-6-3 of:
SDLHP, m.35kg,f.25kg
Push Press, m.35kg,f.25kg

Have your say