Monday, May 5, 2014 Level III WOD: (10 of 17 week LeanFit cycle)

Level III

Warm-up: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: 2 x 15 minutes w/4 minute rest. 4 min @ 22, steady, 1 min @ 28, full pressure, 4 min @ 22, steady, 1 min @ 30, full pressure, 4 min @ 22, steady, 1 min @ 32, full pressure

OR

Running WOD: 8rds, 400m run, 50-singles

Strength: 5 x 2 @ 90% of press

May Challenge: 5 minute squat hold

WOD:
*30 minute running clock
*First 10 minutes, odd minutes, 10-box jumps (20"), even minutes, 5-front squats (95/65)
*Second 10 minutes, odd minutes, 15-hand release push-ups, even minutes, 5-hang power cleans (115/75)
*Third 10 minutes, odd minutes, 10-K2E, even minutes, 5-deadlifts (185/105)

Honor WOD: "Michael Mullan", L12, For Time, 120-double unders, 12-clean and jerks (155/105), 120-sit-ups, 12-power snatches (135/95)