PR Fitness

Friday, June 22, 2012

*1 mile run

*barbell complex
-high hang clean sq
-hang clean sq
-clean sq
-push press/ push jerk/ split jerk

*3x sprints

*5rds warm up
-30 BW squats
-200m run

*Elizabeth 21-15-9
-clean
-ring dips

*5x burpee broad jumps

*10 jump rope /DU practice

*nicole 20min AMRAP
-400m run
-amrap pull ups

*ISO abs

Gym is closed today and will reopen Tue at 5:30pm

*ladder warm up

Team wod
*30min cap every 3mins 200m run
-1000 jump rope
-250 sumo high DL pulls
-125 push press
-75 HSPU

*tabata
-bicycle crunches
-burpee

*5sets
-sled pulls
-amrap unbroken chin ups

*5x liners

*Annie 50-40-30-20-10
-du/ jump rope
-sit ups

*2-2-2-2-2-2-2 heavy reps
-back squat

*5sets 1min w/ rest
-5 back squats
-amrap wall balls