August2013

August2013

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 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 16/08/13

A1. Deadlift (3 x 6-8 reps @ 3111) A2. Pushups to foam roller (3 x 12-15 reps @ 2010) B1. KB Single leg box step up (2 x 8-10 each leg w/ KB in goblet carry) B2. Side Plank (2 x 30-45 seconds each side) C. AMRAP 8: 250 x[…]

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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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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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