Author Archives: Keith Riel

Fitness and Performance 3 sets: DB Split Squats x 10 each leg Rest 60 seconds TRX Skaters x 20 Rest 60 seconds Heavy Russian Swing x 10 – 15 Rest 6o seconds Start the clock: 250 m row 10 burpees At 3 minutes on the clock start: 250 m row 10 burpees 15 box jumps At 7 minutes on the clock start: 250 m row 10 burpees 15 box jumps 20 DB snatch (alt) Record final time Sport Rest

Fitness 10 minutes Shoulder/Pec prep  1 a) Bench press 5-5-5-5-5 1 b) Scapular bar hangs 30-30-30-30-30 (seconds) 2 K Row @5K+5 pace for flush Performance 10 minutes Shoulder/Pec prep  1 a) Bench press 5-4-3-3-3 1 b) Strict pull up 3-3-3-3-3 (2112) 2 K Row @5K+5 pace for flush Sport 10 minutes Shoulder/Pec prep  1 a) Bench press 5-4-3-2-1-1 1 b) Legless rope climb 3-3-2-2-1-1 2 K Row @5K+5 pace for flush

Fitness and Performance 15 minutes: Snatch Dead lift w/pause + pull (below knee/above knee) 1 minute DU 2 minute Wall ball 1 minute DU 2 minute Wall ball 1 minute DU Sport 15 minutes: Pausing Snatch (below knee) 1 minute Strict HSPU 2 minutes Pistols 1 minute Strict HSPU 2 minute Pistols 1 minute Strict HSPU  

Today a large number of us are competing in Port Moody @Ruben’s throwdown 2.0 so today’s WOD is a home workout, with no equipment required….enjoy. All levels 5 rounds for time: 20 burpees 30 sit ups