Author Archives: Keith Riel

WOD NOTES: We’re going to need a little help from our friends today. Our spotting standards will be discussed during class. This effort is lower intensity and increased virtuosity. The goal is unbroken on each movement, rest as needed between each movement. Progressively add load to the KB if you have maintained an aggressive hip drive, strong posture and maintained scapular stability. The goal for the DU is 100 in 60 seconds. Fitness  5 sets NFT 8-10 Strict pull ups (use a spotter if needed) 12 Russian Swings Max DU in 60 seconds Rest as needed between each movement Performance 5 sets NFT 6-8 Strict weighted pull ups 12 Russian Swings Max UB DU in 60 seconds Rest as needed between each movement Sport Rest Day

WOD NOTES: Some intense interval work on the menu today. This will be a good test of pacing.  Keep your effort consistent over each set of 5 and you will be rewarded. If you notice a large amount of attrition make a mental note for future interval workouts. 15 seconds rest is short! Use the rest wisely; breathe, keep calm and maintain mental focus. Fitness 5 sets for reps 45 seconds Burpees 15 seconds Rest 45 seconds Box jumps 15 seconds Rest 45 seconds Row cals 75 sec Rest Performance and Sport Jerk Dip Squats 3 x 5 @110% BTN Jerk @ 5 x 3 @85% 12 minute AMRAP 30 wall balls 20/14 250 m run 10 HSPU (new standard)

WOD NOTES: Straight forward strength day today. Focus each rep on maintaining perfect position and increase loading if position allows. Fitness HBBS 3 x 10 @75% Bench press 5 x 8 – 12 4 sets of complex: 12 Hollow rocks + 12 Russian twist Rest 2 minutes between sets Performance and Sport HBBS 3 x 10 @75% Hang Snatch 3 x 3 @75% Halting Snatch DL 3 x 3 @95% For time: 50 T2B

WOD NOTES: Both athletes will be working at the same time today. Power clean loading for Performance 95/65 Fitness 75/55 All levels HBBS 2 x 3 @60% 2 x 3 @70% 2 x 3 @80% Teams of 2, 15 minute AMRAP One person running 400 m the other person performing sets of: 5 Power cleans 135/95 5 Burpees over bar