Saturday, July 12, 2014 Level IV WOD: (2 of 18 week MFT cycle)

Level IV

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

Renegade #Rowing WOD: 8 x 250m w/1 minute rest

OR

#Running WOD: 3 x 800m run, 25-burpee tuck jumps

#Strength: 5 x 10 @ 50% of OHS

July #Challenge: 40-burpees

#Metcon: 5rds, 10-dumbbell snatches (1R+1L=1rep)(65/45), 10-burpees, 1 minute rest. After performing 1 dumbbell snatch (R+L) perform one burpee, do this 10 times to complete one round.

#Chipper: 500m row or 400m run, 25-knee in and outs, 50-heavy rope singles, 500m row or 400m run, 25-bicycles (each direction), 50-heavy rope singles, 500m row or 400m run, 25-V-ups, 50-heavy rope singles, 500m row or 400m run, 25-bent knee hip raises, 50-heavy rope singles, 500m row or 400m run, 25-Russian twists, 50-heavy rope singles

Knee in and out demo video: https://www.youtube.com/watch?v=AfQ7mH9cE9I

bicycles demo: hands under your butt, spin your feet (like pedaling a bike) in one direction and make 25 full rotations, then reverse your "pedal" and make 25 more rotations

V-ups: https://www.youtube.com/watch?v=iP2fjvG0g3w

Bent knee hip raise: https://www.youtube.com/watch?v=r0_oE29LBd8

Russian twists: https://www.youtube.com/watch?v=wkD8rjkodUI

#Honor WOD: "James Gray", L20, 3rds, 20-box jumps (24/20), 20-thrusters (95/65), 20-KBS (32/24kg)