Author Archives: Keith Riel

WOD NOTES: FGB style WOD today. Going hard on each piece will surely feel horrible. Determine the pieces that will give you the most reps and focus your efforts accordingly. Fitness and Performance 3 sets for reps 60 seconds Wall balls 60 seconds KB Swings 60 seconds Assault Bike 60 seconds Burpees 60 seconds Calorie Row 60 seconds Rest Sport Within 7 sets Find a heavy 3 T&G Power Snatch Front Squats 3 x 2 @90% 5 RFT Calorie Row 15/12 8 Burpee over erg 6 Power Snatch 135/95 4 Squat cleans 155/105

WOD NOTES: Some familiar locomotion movements from Oct. 9th. Then a quick little gymnastics MetCon. Fitness and Performance 3 sets Support wall pike x 30 seconds Crab walks x 1 length Straddle pancake x 60 sec Single arm KB OHS x 3 each 9 minute AMRAP 60 walking lunges 50 Sit ups 40 Calorie Row 30 Hollow Rocks 20 Box jump overs 10 Inch worm push ups Sport 3 sets Support wall pike x 30 seconds Crab walks x 1 length Straddle pancake x 60 sec Single arm KB OHS x 3 each 9 minute AMRAP 60 walking lunges 50 Sit ups 40 HR Push ups 30 T2B 20 Box jump overs 10 MU

WOD NOTES: Goal today is to find a heavy 8 RM Back Squat. Followed by some strict gymnastics work. Fitness 20 minutes Establish 8 RM Back Squat 3 sets Strict assisted ring pull ups x 5-8 Strict push ups  x 5-8 Rest 2-3 minutes Performance 20 minutes Establish 8 RM Back Squat 3 sets Strict pull ups x 5-8 Strict HSPU x 3-6 Rest 2-3 minutes Sport 20 minutes Find your 6 RM HBBS BTN Push press + OHS 5 x 5 + 1 @80% Strict HSPU 3 x ME 5 x 15 seconds L Sit 3 x 2 Dragon fly (controlled descent) 3 x 1 Skin the cat 3 x 1 Strict MU or assisted

WOD NOTES: Some straight up aerobic intervals today. Teams of 2, alternating work as needed. 4 sets for total distance 4 minutes Row 4 minutes Ski Erg