Wednesday, May 14, 2014 Level III WOD: (11 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: "Jackie", 1k row, 50-thrusters (45/25), 30-pull-ups


Running WOD: 5rds, 6 minute run/2 minute walk

Strength: 4 x 10 @ 55% of bench press

May Challenge: 14 minute total of squat hold

*15 minutes of cardio. Change speed, incline and/or resistance every minute.
*Rest 3 minutes
*EMOM10, 10-thrusters (95/65)
*Rest 2 minutes
*EMOM6, 15-KBS (16/12kg)
*EMOM6, 15-V-ups
*Rest 3 minutes
*15 minutes of cardio. Easy pace

Honor WOD: "Frank Palombo", L105, 50-back squats (135/95), 40-burpees, 30-OHS (135/95), 20-burpees, 10-front squats (135/95)