Saturday, April 18, 2015 Level IV WOD: (8 of 17 week LeanFit cycle)

Level IV

 

Warm-up: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

 

Renegade Rowing WOD: 7,500m row, easy pace

 

OR

 

Running WOD: 1 hour walk, easy pace

 

Strength: 7 x 3 @ 80% of push press

 

WOD:
*20 minutes of cardio. Change speed, incline, and/or resistance every 2 minutes
*Rest 5 minutes
*30-burpee pull-ups
*Rest 5 minutes
*30-clean and jerks (135/95)
*Rest 5 minutes
*10 minutes of cardio. Easy pace.

 

Honor WOD: "Thomas Sabella", L13, 20-front squats (185/115), run 400m, 20-back squats (185/115), run 400m, 20-deadlifts (185/115), run 400m, 5 minute total squat hold.

 

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