Author Archives: Keith Riel

WOD NOTES: Ah! Goat day. Time to work on your individual weaknesses. Pick 2 movements and perform reps every minute on the minute. Reps and points of performance will be discussed in class. Have fun and take down them goats. Fitness Goat day: 20 minute EMOM Pick 2 movements Performance and Sport 5 sets of complex: 1 Clean + 1 Front Squat + 1 Jerk @80-90% 8-10 minutes: Skill work on pistols & HS holds To be discussed in class

WOD NOTES: Someone turns 39 today!! 30 minute time cap on today’s WOD. Scaling options will be given in class. For time: 30 Box jumps 9 KB Snatch 24/16 (R) 30 walking lunges 9 KB Snatch 24/16 (L) 30 Row Cals 9 KB Snatch 24/16 (R) 30 Push press 75/55 9 KB Snatch 24/16 (L) 30 T2B 9 KB Snatch 24/16 (R) 30 Wall balls 20/14 9 KB Snatch 24/16 (L) 30 Burpees 9 KB Snatch 24/16 (R) 30 DU 9 KB Snatch 24/16 (L)

WOD NOTES: “Do your best and forget the rest” -Tony Horton P90X Fitness and Performance 4 sets NFT Banded reverse fly’s x 12 Sand bag hip press x 6 Box jumps (step down) x 10 3 RFT: 400 m run 30 Russian swings 20 Ab mat sit ups

WOD NOTES: Rowing and skipping eh? This one is going to be a bit of a lung burn. But, this will also take some strategy. How hard to row? How fast to skip? The answer is varied based on the athlete. If your skipping is very efficient, make sure to row hard to eliminate extra sets. If your skipping is “questionable?” then row at a steady pace to save energy for all the tripping, and swearing. Good luck with this one. Fitness and Performance RDL 5 x 8 For time: 3000 m row Every 3 minutes = 30 DU Sport Jerk Dip Squat 3 x 5 @105% BTN Jerk 5 x 3 @80% 60 seconds Max MU 400 m run @65% 60 seconds distance HS walk 400 m run @65% 60 seconds Max MU