Saturday, May 24, 2014 Level IV WOD: (12 of 17 week LeanFit cycle)

Level IV

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

Renegade Rowing WOD: Rowing “Annie” - For Time…
500m Row, 50 Double Unders, 50 AbMat SitUps
400m Row, 40 Double Unders, 40 AbMat SitUps
300m Row, 30 Double Unders, 30 AbMat SitUps
200m Row, 20 Double Unders, 20 AbMat SitUps
100m Row, 10 Double Unders, 10 AbMat SitUps


Running WOD: 4rds, 400m run, 20-air squats, 20-lunges, 20-tuck jumps

Strength: 4 x 10 @ 55% of snatch

May Challenge: 24 minutes total of squat hold

*15 minutes of cardio. Change speed, incline and/or resistance every minute.
*Rest 3 minutes
*EMOM10, 10-thrusters (75/45)
*Rest 2 minutes
*EMOM5, 10-hand release push-ups
*EMOM5, 10-T2B
*Rest 5 minutes
*15 minutes of cardio. Easy pace.

Honor WOD: "Thomas Schoales", E4, 4rds, 40-double unders, 4-back squats @ 90% of 1RM, 40-sit-ups, 4-deadlifts @ (previous back squat weight), 40-push-ups