Wednesday, April 9, 2014 Level III & IV WOD: (6 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: 2 x 14 minutes w/4 minute rest


Running WOD: 6rds, 800m run, 100-singles

Strength: 6 x 4 @ 75% of bench press

*15 minutes of cardio. Change speed, incline and/or resistance every minute.
*AMRAP10, 20 calorie row or 200m run, 15-push press (75/55), 15-KBS (24/16kg), 15-box jumps (24/20")
*10 minute walk on treadmill
*AMRAP10, 20 calorie row or 200m run, 15-thrusters (75/55), 15-sumo deadlift high-pull (24/16kg), 15-box step-ups (24/20") (1R+1L=1rep)
*10 minutes of cardio. Easy pace.
*5 minute cool-down walk either on treadmill or outside.

Honor WOD: "Joseph Maloney" Ladder 3, 200m run, 40-wall ball (20/14), 30-K2E, 20-squat cleans (135/95), 400m run, 30-wall ball (20/14), 20-K2E, 10-squat cleans (135/95), 800m run, 20-wall ball (20/14), 10-K2E, 5-squat cleans (135/95)