Author Archives: Keith Riel

WOD NOTES: Just a simple, “get the work done” kinda WOD. The Squats can be partitioned any way you want, at any point you want. All Levels For time: 100 Air Squats 1 mile Sand bag Carry 30/45  

WOD NOTES: Drop sets are a serious challenge. The push ups and ring dips will provide a “pump” in the chest and triceps. The focus for today’s effort is to build some upper body muscular endurance. #jackedandtanned Fitness 5 sets: Seated DB Press x 3-5 reps Elbows out ring row x 10-12 Band reverse flys x 12 3 sets: Triangle push up x max reps + standard pushup x max reps + push ups on box x max reps Rest 2-3 minutes between efforts Performance and Sport 5 sets Seated DB press x 3-5 reps False grip hinge rows x 5-8 Straight arm tuck x 10 sec 3 sets: Weighted ring dips x max reps + Strict ring dips x max reps + Kipping ring dips x max reps Rest 2-3 minutes between efforts  

WOD NOTES: Another REBEL benchmark WOD is up. Fitness  15 minute AMRAP 1 Monkey Crawl 10 SU 1 Bear Crawl 10 Sit ups 1 Frogger 10 Step ups Multiply each round by the number your in x 2, x 3, x 4, x 5, etc… Performance and Sport “NEEDLES” 15 minute AMRAP 1 Wall Climb 10 DU 1 Pistols each leg 10 Sit ups 1 Rope climb 10 Box jump overs Multiply each round by the number your in x 2, x 3, x 4, x 5, etc…  

WOD NOTES: Start with some fun movement patterns and gymnastics progressions. Moving on to some advanced KB work. Fitness 5 sets: Pistol squat progression x 5 each leg KB Windmill x 1 each side Slow controlled bear crawl x 1 10 minutes KB Snatch practice Performance and Sport 5 sets: Bottoms up pistol x 1 each Pistol x 1 each Single leg shrimp squat x 1 each Wrist push ups x 5 5 min AMRAP KB Snatch tester