Wednesday, June 10, 2015 Level IV WOD: (16 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: 1500m row


OR


Running WOD: 5 x 50yd suicide sprint. Run 10 yards, touch, return, touch, run 20 yards, touch, return, touch, run 30 yards, touch, return, touch, run 40 yards, touch, return, touch, run 50 yards, touch, return, rest 3 minutes. Repeat 4 additional times.


Strength: 6 x 5 @ 75% of snatch


WOD:
*20 minutes of cardio. Change speed, incline and/or resistance every 2 minutes.
*Rest 5 minutes
*EMOM10, 6-power snatches (135/95)
*Rest 5 minutes
*EMOM5, 10-V-ups
*EMOM5, 10-ring dips
*10 minute cool-down walk


Honor WOD: "Stanley Smagala Jr.", E226, 5rds, 50-double unders, 25-wall ball (20/14), 15-burpees


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