Wednesday, April 8, 2015 Level III WOD: (7 of 17 week LeanFit cycle)

Level III

 

Warm-up: 2rds, 10-jumping jacks, 20-air squats, 15-sit-ups, 10-push-ups, 200m jog or 250m row

 

Renegade Rowing WOD: 5k row

 

OR

 

Running WOD: 3 mile easy jog

 

Strength: 6 x 4 @ 75% of deadlift

 

WOD:
*15 minutes of cardio. Change speed, incline and/or resistance every minute.
*4rds, 10-burpees, 15-OHS (75/55), 20-sit-ups
*5 minute rest
*4rds, 10-hand release push-ups, 15-snatches (75/55), 20-grasshoppers
*15 minutes of cardio. Easy pace.

 

Honor WOD: "Samuel Oitice", Ladder 4, 60-wall ball (20/14), 50-deadlifts (135/95), 40-burpees, 30-snatches (135/95), 20-pull-ups, 10-clean and jerks (135/95)

 

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