Wednesday, June 18, 2014 WOD: (16 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: 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 June Challenge: 18-pull-ups, any grip WOD: *20 minutes of cardio. Change speed, incline and/or resistance every 2 minutes. *Rest 5 minutes *EMOM10, 6-power snatches (95/65) *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 555fitness/blogs/news
Posted on: Wed, 18 Jun 2014 03:10:00 +0000
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