Tuesday, April 21, 2015 Level III WOD: (9 of 17 week LeanFit cycle)

Level III

 

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

 

Renegade Rowing WOD: 8 x 500m w/2 minute rest

 

OR

 

Running WOD: 2 mile timed run

 

Strength: 7 x 3 @ 80% of OHS

 

WOD:
*10 minutes of cardio. Change speed, incline and/or resistance every minute.
*3rds, 10-hand release push-ups, 15-pull-ups (strict), 20-box step-ups (24/20") (1R=1 rep, 1L=1rep)
*rest 5 minutes
*10 minutes of cardio. Change speed, incline and/or resistance every minute.
*3rds, 10-thrusters (75/45), 20-wall ball (20/14), 30-double unders
*5 minute cool-down walk

 

Honor WOD: "John Williamson", Battalion 6, EMOM6, 10-pull-ups, EMOM6, 5-squat cleans (155/105), EMOM6, 10-T2B, EMOM6, 5-shoulder to overhead (from the ground) (155/105), EMOM6,10-HRPU's, EMOM6, 5-OHS (155/105)