Friday, April 10, 2015 Level III & IV WOD: (7 of 17 week LeanFit cycle)

Level III and IV, Firefighter Functional Fitness Friday, F4

 

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

 

Renegade Rowing WOD: 4 x 1k row w/4 minute rest between sets

 

OR

 

Running WOD: 5 x 100m sprint w/2 minute rest

 

Strength: 6 x 4 @ 75% of push jerk

 

WOD:
*10 minutes of cardio. Change speed, incline and/or resistance every minute.
*Rest 5 minutes
*One minute each of burpees, air squats, push-ups, sit-ups
*Bunk out fully, including air pack.
*Pull 2 sections of any size attack line, including nozzle
*Carry 2 times around the station
*Return to apparatus, drop hose and nozzle, hook up to outlet, stretch line.
*Unbunk, pick up and pack hose and nozzle
*10 minute cool-down walk
OR
*10 minutes of cardio. Change speed, incline and/or resistance every minute.
*Rest 5 minutes
*3rds, 1 minute each of burpees, air squats, push-ups, sit-ups, rest.
*10 minutes of cardio. Easy pace.
*5 minute cool-down walk.

 

Honor WOD: "Edward White" E230, EMOM23, 3-deadlifts (230/155), 5-pull-ups (strict)

 

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