Thursday, April 9, 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: 2rds, 1k row, 60-double unders, 40-KB snatches (1.5/1 pood), 20-box jumps (24/20")

 

OR

 

Running WOD: 8rds, 10-burpees, 400m run, 20-air squats, 1 minute rest

 

Strength: 6 x 4 @ 75% of OHS

 

WOD:
*3rds, 400m run, 5-snatches (75/45), 10-KBS (1.5/1 pood), 15-wall ball (20/14), 20-sit-ups, 500m row, 2 minutes rest between rounds

 

Honor WOD: "Sergio Villanueva", L132, 50-double unders, 5-power snatches (135/95), 40-double unders, 10-power cleans (135/95), 30-double unders, 15-OHS (135/95), 20-double unders, 20-back squats (135/95), 10-double unders, 25-deadlifts (135/95)

 

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