Tuesday, August 5, 2014 Level IV WOD: (6 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: 4 minute max distance row, then immediately after tabata air squats, then immediately after, 4 minute max distance row.


#Running WOD: Treadmill, 25-burpees, then 10rds, 10% incline, :30 sprint, 1:00 walk, then 25-burpees

#Strength: 5 x 4 @ 75% of press

#Metcon: 4rds, 25-box jumps (24/20), 50-sit-ups, 75-heavy rope singles

#Chipper: 50-wall ball (20/14), 40-push-ups, 30-dips, 20-hang cleans (95/65), 10-burpees, 20-push press (95/65), 30-KBS (24/16kg), 40-box jumps (20"), 50-double unders

#Honor WOD: "Greg Buck", Engine 201, 201-heavy rope singles, 100-abmat sit-ups, 50-pull-ups, 25-thrusters (95/65)