Monday, March 10, 2014 WOD Level IV: (2 of 17 week LeanFit cycle)

Monday, March 10, 2014 WOD: (2 of 17 week LeanFit cycle)

Level IV

Warm-up: 2rds, 10-jumping jacks, 10-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: 3RFT, 500m row, 15-deadlifts @ 40%, 10-HRPU's

OR

Running WOD: 25-air squats, run 1mile, 25-jumping lunges (1R+1L=1rep), rest 5 minutes

Strength: 4 x 10 @ 50% of push press

WOD:
*20 minutes of cardio. Change speed, incline and/or resistance every minute. Go hard. 30 minute workout.
*AMRAP10, 2&2 (135/95) power clean, lateral over the bar burpees, 4&4 (135/95) power clean, lateral over the bar burpees, 6&6 (135/95) power clean, lateral over the bar burpees, etc.... Keep adding 2 reps to each exercise until the 10 minutes are up.

Honor WOD: "James Pappageorge", 21-15-9 of 135# push press from the ground, T2B