Author Archives: Keith Riel

WOD NOTES: Some straight forward interval work today. This should be a good learning piece if you are challenged with maintaining consistent SPM. Note the SPM where you feel most comfortable and note the SPM with the greatest meters. Fitness and Performance 5 rounds 1:00 : 2:00 Round one = 24 SPM Round two = 26 SPM Round three = 28 SPM Round four = 30+ SPM Round five = ME Rest 5 minutes Then repeat Sport Snatch 5 x 2 @60-70% Snatch Pull 4 x 2 @110-120% HBBS 5 x 4 @ 70% For time “Heavy Elizabeth” 9-7-5 Power Clean 185/135 Ring dips 30#/20#

All levels “GOAT DAY”  

WOD NOTES: This is gonna be one heck of a leg burn! Lock in, get mentally strong and go for big wall ball sets. Fitness and Performance 4 sets: Goblet Squats x 8 reps Band reverse fly’s x 15 Skipping rope practice x 45 seconds 5 sets for reps 30 seconds Assault Bike 60 seconds AMRAP Wall balls 90 seconds Rest Sport 30 minutes Prep BB movements for the WOD 10 minute clock 30 wall balls + 1 RM Clean 30 wall balls + 1 RM Bench press 30 wall balls + 1 RM OHS Score is 1 RM of each movement added together. Wall balls heights are 12/10 today  

WOD NOTES: Building some explosive power and speed with sub maximal loading.  The pivot box jump will challenge your timing and proprioception.  The box height should remain at a level based on your control and stability on top. Yes the %’s are light, but speed is the name of the game today. Fitness 15 minutes Work up to heavy”ish” Dead lift Then…. Perform as a complex Dead lift @80% 2-2-2-2-2 + 90 degree pivot box jump 2-2-2-2-2 Performance and Sport 15 minutes Work up to heavy”ish” Power clean Then…. Perform 5 sets as a complex Power clean floor + hang power clean @70% + 90 degree pivot box jump 2-2-2-2-2