Tuesday, March 17, 2015 Level IV WOD: (4 of 17 week LeanFit cycle)

Level IV

Warm-up: 2rds, 10-jumping jacks, 10-air squats, 10-sit-ups, 5-push-ups, 10-pass throughs, 200m jog or 250m row

Renegade Rowing WOD: 8 x 250m row w/:45 rest


Running WOD: 1.5 mile timed run

Strength: 4 x 8 @ 60% of push jerk

*15 minutes of cardio. Change speed, incline and/or resistance every minute.
*1rd, 10-sit-ups, 10-K2E, 10-T2B, 1 minute plank hold
*1 minute rest
*1rd, 10-air squats, 10-lunges (1R+1L=1rep) w/45# weight overhead, 10-30" box jumps, 1 minute squat hold
*1 minute rest
*1rds, 10-handstand push-ups, 10-KBS (24/16kg), 10-SDHP (24/16kg) 1 minute handstand hold (body against a wall)
*1 minute rest
*15 minutes of cardio. Easy, consistent pace

Honor WOD: "Kenneth Phelan", Engine 217, 5RFT: 5-deadlifts (155/105), 5-Power cleans (155/105), 5-Front squats (155/105), 15-Burpees