Tuesday, February 24, 2015 Level III WOD: (1 of 17 week LeanFit cycle)

Level III

 

Warm-up: 2rds, 10-jumping jacks, 10-air squats, 10-sit-ups, 10-push-ups, 200m jog or 250m row

Renegade Rowing WOD: 10 x 250m row w/:45 rest

OR

Running WOD: Run 1 mile, 25-air squats, 10-walking lunges (1R+1L=1rep), run 1 mile

Strength: 4 x 10 of back squat @ 50% of 1RM

WOD:

*10 minute cardio, you choose the cardio. Every minute increase speed, resistance, or incline.
*Rest 3 minutes
*Row 500m or run 400m, 15-burpees, rest 3 minutes, row 500m or run 400m, 15-thrusters (65/45), rest 3 minutes, row 500m or run 400m, 15-burpees, rest 3 minutes, row 500m or run 400m, 15-thrusters (65/45)
*Rest 3 minutes
*10 minute cool down cardio. Treadmill walk or AirDyne is the best

Honor WOD: "Joseph Ogren", Ladder 3, 15-deadlifts (155/105), 30-T2B, 30-box jumps (24/20), 10-squat cleans (155/105), 20-burpees, 20-double unders, 5-thrusters (155/105), 10-pull-ups, 10-HSPU's

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