Tuesday, May 19, 2015 Level III WOD: (13 of 17 week LeanFit cycle)

Level III

 

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

 

Renegade Rowing WOD: 5 x 500m row w/2:00 rest

 

OR

 

Running WOD: 5rds, 25-air squats, 400m run, 50-sit-ups

 

Strength: 5 x 8 @ 65% of bench press

 

WOD:
*10 minutes of cardio. Change speed, incline and/or resistance every minute.
*3 minutes rest
*10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of power cleans (95/65). In between each round perform 50-singles (jump rope) and 10-KBS (24/16kg)
*5 minutes rest
*10 minutes cardio, easy pace

 

Honor WOD: "John Schardt", E201, 50-power snatch (75/45), 50-burpees, 50-OHS (75/45), 50-sit-ups, 50-thrusters (75/45)

 

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