PR Fitness

Monday, February 20, 2012

*10mins jump rope

*tabata 20sec. on and 10sec. off for 8rds
-pull ups
-push ups
-straight leg sit ups
-BW SQ

*3 sets w/ 1min rest
-50 bicycle crunches
-1mon ISO abs

* TEAM WOD's

*5min amrap each
-pull ups
-box jumps
-KB swings

*15min amrap
-10 dead lifts
-8 walking lunges w/ weight overhead
-6 med ball clean SQ
-200m run

*4x400m row

*snatch SQ practice

*9-7-5 for time
-pull ups
-dips
-snatch squat

*3sets
-10 GHD's
-20 knees to elbows on rings
-1min ISO abs

*5x10 reps
-bench
-KB press

*5sets for time
-20 burpees
-sled pulls

*5mins jump rope
-every 30sec 1 burpee

*30 min AMRAP
-5 knees to elbows
-5 HSPU
-5 wall balls
-200m run

*1 mile run

*10 min every 30sec
-1 clean squat

*3 rds
-10 pistols
-10 ring dips

*5x3 rep back squat

*sled runs