Saturday, May 16, 2015 Level IV WOD: (12 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: Rowing “Annie” - For Time…
500m Row, 50 Double Unders, 50 AbMat SitUps
400m Row, 40 Double Unders, 40 AbMat SitUps
300m Row, 30 Double Unders, 30 AbMat SitUps
200m Row, 20 Double Unders, 20 AbMat SitUps
100m Row, 10 Double Unders, 10 AbMat SitUps




Running WOD: 4rds, 400m run, 20-air squats, 20-lunges, 20-tuck jumps


Strength: 4 x 10 @ 55% of snatch


*15 minutes of cardio. Change speed, incline and/or resistance every minute.
*Rest 3 minutes
*EMOM10, 10-thrusters (75/45)
*Rest 2 minutes
*EMOM5, 10-hand release push-ups
*EMOM5, 10-T2B
*Rest 5 minutes
*15 minutes of cardio. Easy pace.


Honor WOD: "Thomas Schoales", E4, 4rds, 40-double unders, 4-back squats @ 90% of 1RM, 40-sit-ups, 4-deadlifts @ (previous back squat weight), 40-push-ups