Author Archives: Keith Riel

WOD NOTES Both team members will complete 50 calories then 40 calories and so on all the way down the ladder. Each piece is over when the monitor = 300 calories Fitness  Teams of 2 For time 40-30-20-10 Rowing calories 40-30-20-10 Ski Erg calories Performance Teams of 2 For time 50-40-30-20-10 Rowing calories 50-40-30-20-10 Ski Erg calories Sport Dynamic prep Indian club circles x 20’s Band row with external rotation x 10’s Primal pass thru’s x 6 each Hang Snatch 1 RM Dead Stop Front Squat 1 RM Jerk 1 RM  

WOD NOTES This is a repeat workout from July 18 2015. Compare results and hit it hard today. Today’s workout is an ascending effort: Every set multiply by the round your in example Round 2 = 8 wall balls + 6 T2B + 4 Dead lift + 2 HSPU And keep on this pattern Fitness 15 minute AMRAP 4 Wall balls 3 V ups 2 Dead lifts @135/95 1 Burpee over bar Performance 15 minute AMRAP 4 Wall balls 3 T2B 2 Dead lifts @185/115 1 HSPU  

WOD NOTES Strength day Fitness  Front Squat position work Sets of 3-5 reps and then address mobility or stability issues with your trainer. Then repeat 3-5 reps of the front squat. Go back and forth between mobility and strength work with a focus on improving your front rack position. 4 sets Alternating DB shoulder press x 10 each Trap 3 raises x 6 w/hold Rest 90 seconds Performance 20 minutes Build up to heavy Front Squat* *If your torso drops or back starts to round – STOP! 4 sets Alternating DB shoulder press x 10 each Trap 3 raises x 6 w/hold Rest 90 seconds Sport 30 minutes Front Squat Build up to 1 RM* *If your torso drops or back starts to round – STOP! 30 minutes Power Snatch Build up to 1 RM 30 minutes Power Clean Build up to 1 RM  

WOD NOTES Tester Monday. Take note of your results today and use this as an assessment for future testing. All levels For time 25 Strict Pullups 50 Push ups 75 Air Squats 100 KB Swings Rest 5 minutes Run 800 m