Saturday, May 24, 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: Rowing “Annie” - For Time… 500m Row, 50 Double Unders, 50 AbMat SitUps 400m Row, 40 Double Unders, 40 AbMat SitUps 300m Row, 30 Double Unders, 30 AbMat SitUps 200m Row, 20 Double Unders, 20 AbMat SitUps 100m Row, 10 Double Unders, 10 AbMat SitUps OR Running WOD: 4rds, 400m run, 20-air squats, 20-lunges, 20-tuck jumps Strength: 4 x 10 @ 55% of snatch May Challenge: 24 minutes total of squat hold WOD: *15 minutes of cardio. Change speed, incline and/or resistance every minute. *Rest 3 minutes *EMOM10, 10-thrusters ((45/35) *Rest 2 minutes *EMOM5, 10-hand release push-ups *EMOM5, 10-K2E *Rest 5 minutes *15 minutes of cardio. Easy pace. Honor WOD: Thomas Schoales, E4, 4rds, 40-double unders, 4-back squats @ 90% of 1RM, 40-sit-ups, 4-deadlifts @ (previous back squat weight), 40-push-ups 555fitness/blogs/news
Posted on: Sat, 24 May 2014 03:10:00 +0000
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