Saturday, August 2, 2014 Level IV WOD: (5 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: 10k row

OR

#Running WOD: 5 mile timed run

#Strength: 5 x 4 @ 75% of bench press

#Metcon: "Jackie", 1k row, 50-thrusters (45lb barbell), 30-pull-ups

#Chipper: AMRAP20, 5-C2B pull-ups, 10-ring dips, 15-box jumps (24/20)

#Honor WOD:  "Kevin Bracken" Engine 40, partner WOD: One person does a deadlift hold w/135#, partner performs 40-air squats, then switch places and repeat, then one person does a back squat hold w/135#, partner performs 40-sit-ups, then switch places and repeat, one person does a plank hold, partner performs 40-push-ups, then switch places and repeat, one person does a deep squat hold, partner performs 40 burpees, then switch places and repeat.

 

If person holding deadlift, back squat, plank or deep squat hold drops the bar or comes out of their plank or deep squat hold, the partner cannot continue until the bar is back in the hold position or back into the plank or deep squat position.  Feel free to help partner get barbell in the back squat hold position.