Saturday, April 12, 2014 Level III WOD: (6 of 17 week LeanFit cycle)

Level III

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

Renegade Rowing WOD: 10 x 1:30 on/:30 rest

OR

Running WOD: 7rds, 4 minute run/2 minute walk

Strength: 6 x 4 @ 75% of cleans

WOD:
*15 minutes of cardio. Change speed, incline and/or resistance every minute.
*25-dumbbell thrusters (25/15) , 25-box jumps (24/20"), 25-hand release push-ups, 25-K2E
*10 minute walk on treadmill
*25-grasshoppers, 25-4ct mountain climbers, 25-dumbbell snatches (25/15) one arm, 25-dips
*15 minutes of cardio. Easy pace.

Honor WOD: "Dennis McHugh", Ladder 13, 15 minute time cap, 3-front squats (135/95), 3-T2B. Add 3 additional reps to each round. 6-6, 9-9, 12-12, 15-15, 18-18, etc..... until the 15 minute time cap has been reached.