Author Archives: Keith Riel

WOD NOTES: This row will be a team effort, switching as needed. Establish a goal pace and when you drop off its time to switch partners. Fitness and Performance 10 K Row with a partner Sport Rest day

WOD NOTES: The REBEL Mile is a new bench mark WOD for us. The intensity should build throughout the workout peaking while sitting on the rowing machine. Good luck and we’re looking forward to collecting a ton of data on this one. If running is not an option for you? Then replace the running with 80 calorie Airdyne. All levels For time “REBEL MILE” 400 m ski erg 800 m run 400 m row Core finisher: 5 sets AFAP 10 Hollow Rocks 10 Superman back extensions

WOD NOTES: This will be a good test of your pushing and pulling endurance. Fitness 20 minutes Build up to 1 RM Bench  Bench @90% x 2 + Max UB Australian pull ups Bench @80% x 3 + Max UB Australian pull ups Bench @70% x 5 + Max UB Australian pull ups Bench @60% x 8 + Max UB Australian pull ups Rest 2-3 minutes between efforts Performance 20 minutes Build up to 1 RM Floor press Floor press @90% x 2 + Max UB  pull ups Floor press @80% x 3 + Max UB  pull ups Floor press @70% x 5 + Max UB  pull ups Floor press @60% x 8 + Max UB  pull ups Rest 2-3 minutes between efforts Sport 20 minutes Build up to 1 RM Floor press Floor press @90% x 2 + Max UB  CTB Floor press @80% x 3 + Max UB  CTB…

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WOD NOTES: The next REBEL benchmark WOD is up. “Rise and Shine” 40 calorie Row 30 Sit ups 20 Burpees 10 Dead lifts 185/135 40 Wall balls 20/14 10 Dead lifts 185/135 20 Burpees 30 Sit ups 40 calorie Row