Monday, April 6, 2015 Level III WOD: (7 of 17 week LeanFit cycle)

Level III


Warm-up: 2rds, 10-jumping jacks, 15-air squats, 15-sit-ups, 15-push-ups, 200m jog or 250m row.


Renegade Rowing WOD: "Hamilton", 3rds, 1k row, 50-push-ups, 1k row, 50-pull-ups




Running WOD: 4rds, 400m run, 50-air squats, 25-wall ball (20/14)


Strength: 6 x 4 @ 75% of front squat


*5 minute cardio. Easy pace.
*5rds, 500m row or 400m run, 15-wall ball (20/14), 10-KBS (24/16kg)
*5 minute walk either on treadmill or outside.


Honor WOD: "Eugene Whelan", Engine 230, 2rds, 30-cleans (135/95), 30-wall ball, 30-S2O (135/95), 30-burpees