Author Archives: Keith Riel

All Levels WOD Throwdown 2.2 For time: 9 Wall balls 21 KB Swings 9 Wall balls 21 Push ups 9 Wall balls 21 Ab mat sit ups 15 Wall balls 15 KB swings 15 Wall balls 15 Push ups 15 Wall balls 15 Ab mat sit ups 21 Wall balls 9 KB swings 21 Wall balls 9 Push ups 21 Wall balls 9 Ab mat sit ups WOD Throwdown standards: KB @24/16 Wall Ball 20/14 Ab mat sit ups (hands past toes/shoulders to floor) 25 minute time cap  

   All Levels “5 K Shuffle” Teams of 2, both working at the same time 1000 m row + 10 shuttle runs* 750 m row + 8 shuttle runs* 500 m row + 6 shuttle runs* 250 m row + 4 shuttle runs* Repeat from Feb.8.2014 *sub. for shuttles are Ski erg or Airdyne (distance standards will be on whiteboard) Sport Prep for 2.2 10 – 15 minutes light to moderate cardio 15-20 minute MOB: Target ankles/hips T spine 10 – 15 minutes: cycle through movements to practice standards practice breathing for KB/WB create a rep scheme plan for each set

Fitness Bench press Work up to heavy 5-8 reps Back Squats (6/1) 73% – 93% 75% – 95% 78% – 98% 60 sec UB Pull ups 60 sec Rest 60 sec UB Push ups 60 sec Rest 60 sec UB DU Performance and Sport Snatch Work up to a heavy 1 RM (2 misses = stop) Back Squats (6/1) 73% – 93% 75% – 95% 78% – 98% For Reps: Max UB Bar MU Rest 60 seconds Max UB pull ups Rest 60 seconds Max UB HSPU

All levels  Teams of 2, Alternating reps as needed, 30 minute AMRAP 100 KB swings 100 wall balls 100 sit ups 100 box jump Score is total reps completed