Tuesday, May 20, 2014 WOD: (12 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: 1,500m row, 5 minute rest, 1,000m row, 4 minute rest, 500m row, 2 minute rest, 250m row OR Running WOD: 3 x 100m sprint w/1:00 rest, 3 minute rest, 50-burpees, 3 minute rest, 3 x 100m sprint w/1:00 rest Strength: 4 x 10 @ 55% of push press May Challenge: 20 minutes total of squat hold WOD: *10 minutes of cardio. Change speed, incline and/or resistance every minute. *2 minutes rest. *AMRAP15 (as many rounds as possible in 15 minutes), hand release push-ups, box jumps (24/20). 2,4,6,8..... (2 HRPUs, 2 box jumps, then 4 HRPUs, 4 box jumps) *5 minute rest *10 minutes of cardio. Easy pace. Honor WOD: John McAvoy, L3, 3rds, 5-muscle-ups, 7-Bear complex (155/105), 50-double unders 555fitness/blogs/news
Posted on: Tue, 20 May 2014 03:56:38 +0000