PR Fitness

Tuesday, February 28, 2012

*10mins jump rope/ DU practice

*15mins rope climb practice

*3rds for time
-10 push press
-10 HSPU

*open WOD practice

*Cindy amrap 10mins
-5 pull ups
-10 push ups
-15 BW squats

*5x3 rep FR squat
-70% of 1 rep max

*sprints

*1 mile run

*5 rds for time
-10 dead lifts
-50 DU or 100 jump rope

*3 sets
-10 GHD
-10 back ex.

*ladder warm up

*7min amrap burpees

Team WOD's

*10min DU/jump rope

*5x per team mate
-ISO abs
-amrap row

*15min liners

*3rds
-200m sprints
-10 burpees

*1 rep max thrusters
-15mins

*5rds for time
-5 thrusters
-5 box jump wall balls

*1 mile run

*3rds
-10 ring dips
-16 jump lunges
-50 jump rope

*5 sets w/ 90sec rest
-10 hang cleans
-100m farmers walk