PR Fitness

Friday, January 20, 2012

*3x10 Turkish get ups
2min rest

*power snatch practice

*5x3 power snatch

*HSPU/ pull up practice

*10 mins jump rope

*10x5 box jump wall balls

*5rds
-50m weighted bar walks
-200m run

*1 mile run

*split jerk practice
-5x5 reps

*Elizabeth 21-15-9
-clean
-dips

*4x400m row

*mod chelsea every 90sec.
-5 pull ups
-10 push ups
-15 BW squats

*3x 15reps
-GHD sit ups

*Annie 50-40-30-20-10
-DU
-sit ups

*Grace
-30 clean and jerk

*3x10 pull ups

*yoke rack pushes

*ladder warm up w/ jogs

*5 sets 1min rest
-10 walking lunges w/ weight

*5 sets 2 min rest
-400m run
-6 pistols

*AMRAP 2 mins
-man makers

*10 mins jump rope

*OHSQ practice

*5x3 rep OHSQ medium weight

*3rds for time
-200m run
-20 straight leg sit ups
-10 med ball clean squats