Wednesday, April 2, 2014 Level III & IV WOD: (5 of 17 week LeanFit cycle)

Level III & IV

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

Renegade Rowing WOD: 4:00 max distance row, tabata air squats, 4:00 max distance row.


Running WOD: 4rds, 800m run, 50-air squats, 50-sit-ups

Strength: 5 x 5 @ 70% of front squat

*15 minutes of cardio. Easy pace.
*10rds, 5-pull-ups, 10-push-ups, 15-air squats.
*10 minute walk either treadmill or outside.
*10rds, 5-pull-ups, 10-push-ups, 15-air squats.
*10 minutes of cardio. Easy pace.
*5 minute cool-down walk, outside.

Honor WOD: "Dennis Scauso" HazMat 1, 25-pull-ups, 10-deadlifts (225/155), 50-push-ups, 10-deadlifts (225/155), 75-sit-ups, 10-deadlifts (225/155), 100- air squats, 10-deadlifts (225/155), 125-4ct flutter kicks.