Tuesday, September 2, 2014 Level IV WOD: (10 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: "Concept2 custom workouts, pre-programmed on your monitor", 9 rds, 1:40 on/:20 off. After 5th 1:40, rest 2:00, then resume 1:40 on/:20 off for another 4 rounds.

 

OR

 

‪#‎Running‬ WOD: 1 hour speed hike, no weight.

 

‪#‎Strength‬: 6 x 5 @ 60% of cleans and snatch

 

‪#‎Metcon‬: Benchmark, 100-sit-ups for time

 

‪#‎Chipper‬: 1 minute plank, 25-bodybuilders, 1 minute plank, 25-grasshoppers, 1 minute plank, 25-mountain climbers, 1 minute plank, 25-wall ball (20/14), 1 minute plank

 

‪#‎Honor‬ WOD: "Vincent Brunton", Ladder 105, 5rds, 5-HSPU, 10-squat cleans (135/95), 20-box jumps (24/20), 40-double unders

 

http://555fitness.com/pages/abbreviations-acronyms