Tuesday, March 25, 2014 Level III WOD: (4 of 17 week LeanFit cycle)

Level III

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

Renegade Rowing WOD: 8 x 250m row w/:45 rest


Running WOD: 1.5 mile timed run

Strength: 4 x 8 @ 60% of push jerk

*15 minutes of cardio. Change speed, incline and/or resistance every minute.
*1rd, 10-sit-ups, 10-V-ups, 10-K2E, 1 minute plank hold
*1 minute rest
*1rd, 10-air squats, 10-lunges (1R+1L=1rep) w/25# weight overhead, 10-24" box jumps, 1 minute squat hold
*1 minute rest
*1rds, 10-push-ups, 10-KBS (1.5/1 pood), 10-SDHP (1.5/1 pood KB) 1 minute handstand hold (body against a wall)
*1 minute rest
*15 minutes of cardio. Easy, consistent pace

Honor WOD: "Kenneth Phelan", 5RFT: 5-deadlifts (155 lb./105 lb.),
5-Power cleans (155 lb./105 lb.), 5-Front squats (155 lb./105 lb.),