Author Archives: Keith Riel

Fitness and Performance Teams of 2, alternating work as needed 4 RFT 500 m row 40 DU 30 Wall balls 20 Sit ups 1o Push ups Sport Clean and Jerk 5 x 1 @90% Front Squats 5 x 2 @85% BTN Push press 5 x 3 AHAP 3 sets for reps 20 seconds max cals Airdyne 40 seconds max T2B 60 seconds Rest Score = total reps + cals

  WOD NOTES: Some interval work today. Fitness and Performance 5 sets for reps 3 minute clock 250 m row Then… AMRAP 10 KB Swings 10 Burpees Rest 3 minutes Sport 5 sets for reps 3 minute clock 250 m row Then… AMRAP 10 KB Snatch 20kg/12kg 10 Burpees Rest 3 minutes

WOD NOTES: The squats are really starting to get heavy now. Stay tight and remember position is key to success. Fitness  3 x 5 Wall Squats 3 x 5 OHS with dowel (3 sec pause) 4 minutes working individual mobility 3-5 sets based on fatigue Strict Horizontal ring rows x 3-5 Hollow body hold x 15 – 20 seconds 1 Bear Crawl 1 Crab walk Performance Back Squats 3 x 2 @90% 3-5 sets based on fatigue Strict Pull ups x 5-8 1 Wall climb + 6 Shoulder Taps Sport 15 minutes: Work up to heavy Snatch balance HBBS 3 x 2 @90% For time: 30 Calorie Row 20 Snatch 115/75 30 Calorie Row 20 Power Clean 115/75 30 Calorie Row 20 OHS 115/75

WOD NOTES: This should be a quick workout and going unbroken should be a realistic goal today. Fitness 15 minutes Squat mobility & T2B Skills and drills For time: 10-9-8-7-6-5-4-3-2-1 KB Swings Wall balls Between each set = 20 Mt. Climbers Performance 15 minutes Squat mobility & T2B Skills and drills For time: 10-9-8-7-6-5-4-3-2-1 KB Swings 24/16 Wall balls 20/14 T2B Sport Rest Day