Monday, September 1, 2014 Level IV WOD: (10 of 18 week Multi-functional Training 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: "From your Concept2 monitor", 1 minute on/1 minute rest, 2 minutes on/2 minutes rest, 3 minutes on/3 minutes rest, 4 minutes on/4 minutes rest, 3 minutes on/3 minutes rest, 2 minutes on/2 minutes rest, 1 minute on/1 minute rest

 

OR

 

#Running WOD: 5rds, 400m run, 25-sit-ups, 25-air squats, 25-heavy rope singles

 

#Strength: 6 x 5 @ 60% of push jerks and deadlift

 

#Metcon: benchmark from July 9, 2014, 100-air squats for time

 

#Chipper: 3rds, 5-squat cleans (155/105), 10-burpees, 15-T2B, 20-pull-ups

 

#Honor WOD: "Thomas Foley", Rescue 3, 150-wall ball (20/14), 100-push-ups, 50-air squats, 25-sit-ups

 

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