Wednesday, March 26, 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, 200m jog or 250m row

Renegade Rowing WOD: Row 7,500 meters for time


Running WOD: 6rds, 25-air squats, 400m run, 100-singles

*10 minutes of cardio. Go hard.
*5 minutes of rest
*3rds, 10-V-ups, 10-20" box jumps, 10-clean & jerks (155/105)
*5 minute rest
*10 minutes of cardio (different from first). Change speed, incline, and/or resistance every minute
*Rest 5 minutes
*3rds, 10-K2E, 10-ring push-ups, 10-S2O (155/105)
*Rest 5 minutes
*10 minutes of cardio. Easy, consistent pace.

Honor WOD: "Hector Tirado, Jr.", “Descending to Ascending”
For time: 10-9-8-7-6-5-4-3-2-1 Overhead squats (135 lb./95 lb.)
1-2-3-4-5-6-7-8-9-10 Chest to bar pull-ups
(Round 1 is 10 OHS, 1 C2B pull-up; round 2 is 9 OHS, 2 C2B pull-ups, etc.)