Saturday, May 23, 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: 15 minute time cap. 500m row, 5-power cleans (115/75), 5-pull-ups, 400m row, 6-power cleans (115/75), 6-pull-ups, 300m row, 7-power cleans (115/75), 7-pull-ups, 200m row, 8-power cleans (115/75), 8-pull-ups, 100m row, 9-power cleans (115/75), 9-pull-ups




Running WOD: 3 mile, easy pace


Strength: 5 x 8 @ 65% of front squat


*20 minutes of cardio. Change speed, incline and/or resistance every minute.
*5 minute rest
*EMOM10, 10-press @ 75%
*5 minute rest
*EMOM5, 10-V-ups
*EMOM5, 10-wall ball (20/14)
*10 minute cool-down walk


Honor WOD: "Matthew Barnes", Ladder 25, 2rds, 25-pull-ups, 10-squat cleans (135/95), 25-K2E, 10-thrusters (135/95), 25-HRPU