Author Archives: Keith Riel

WOD NOTES: This is a team WOD. The reps and sets can be broken up any way the team decides. Fitness and Performance Teams of 2, Both working at the same time Back Squats x 6000/5000 Sit ups x 100 Rowing x 2000 m

WOD NOTES: This will be a test of your shoulder stability and muscular endurance. Make sure to position yourself in the proper loading category today. (the first weight should be approximately 65-75%) Resting is allowed above the head and not in the rack position. All Levels 15 minutes to prep shoulder press Build up to a heavy single then… Fitness For time 25 strict press 55/45 25 strict press 45/35 25 strict press 35/25 Every time you break up the reps = 250 m run Performance For time 25 strict press 75/55 25 strict press 65/45 25 strict press 55/35 Every time you break up the reps = 250 m run Sport For time 25 Strict press 95/65 25 Strict press 75/55 25 Strict press 65/45 Every time you break up the reps = 250 m run

WOD NOTES: GLUTES – GLUTES – AND MORE GLUTES… If this is your first 250 m walking lunge test, your in for a treat 🙂 This is the gift that keeps on giving….tomorrow your “booty” will remind you of today’s effort. Strong glutes = power!!! Fitness 4 sets Bulgarian split Squat x 8-10 each Banded hip thrust x 15 reps Heavy KB swings x 8-10 For time: 250 m walking lunges Sport and Performance Back Squats 3 x 5 @75% For time Row 50 cals 100 wall balls 20/14 Row 50 cals

WOD NOTES: Today is the last of three team WOD’s this week. Athlete one starts the sit ups, and completes all reps, person 1 moves on to the push ups and completes as many as possible before person 2 completes the situps any remaining push ups will be divided by the 2 athletes. Then the dead lifts can be alternated for a total 50 reps. Fitness and Performance Teams of 2, 50 Ab mat sit ups each 75 push ups total 25 Dead lifts @65% each Sport Teams of 2, 30 GHD Sit ups each 20 MU total 10 Hang power cleans 185/115 each