Monday, May 19, 2014 Level III WOD: (12 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: 5rds, 500m row, 10-wall ball, 10-burpees

OR

Running WOD: 5 x suicide sprints w/2:00 rest. Run 10 yards, touch, return, touch, run 20 yards, touch, return, touch, run 30 yards, touch, return, touch, run 40 yards, touch, return, touch, run 50 yards, touch, return, rest 2 minutes

Strength: 4 x 10 @ 55% of front squat

May Challenge: 19 minutes total of squat hold, break it up however you need to but try to do it in as few of sets as possible.

WOD:
*3rds, 50-air squats, 7-C2B, 10-hang power clean (135/95)
*Rest 5 minutes
*3rds, 50-calorie row, 15-handstand push-ups, 50-double unders

Honor WOD: "Gregory Sikorsky", S41, 5 rounds, 41-air squats, 41-push-ups, 41-sit-ups, 41-pull-ups