Thursday, October 9, 2014 Level IV WOD: (15 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: 2k row, 15-bench press (135/95), 1k row, 10-bench press (185/135), 500m row, 5-bench press (225/155)

 

OR

 

#Running WOD: 45 minute speed hike

 

#Strength: 6 x 10 @ 50% of push jerk

 

#Metcon: 100-burpees for time

 

#Chipper: 250-heavy rope singles then 4rds, 25-push-ups, 25-air squats, 25-sit-ups, then 250-heavy rope singles

 

#Honor WOD: "Thomas Farino", Engine 26, 200-double unders, 150-air squats, 100-sit-ups, 50-box jumps (24/20), 25-clean and jerks (155/105)

 

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