Friday, June 29, 2012

HSC, and Regionals event 6

Warm Up-

HSPU- 50 reps in as few sets as possible

Pistols- 4x10 alternating

Hips to rings- 5x3

SWOD-

Hang Squat Clean Thruster- Heavy Single

Muscle Endurance-
Every minute on the minute for 10 minutes perform:
3 Hang Power Cleans
3 Push Press
3 Front Squats
* Use 65% of your Hang Squat Clean Thruster Single*

WOD-
"Regionals event 6"
Complete for time:

3 rounds of
7 Deadlifts 345/225
7 Muscle ups
Then 3 rounds of
21 wall ball shots 20/14
21 Toe to bar
Then
100 foot farmers carry 100/70 in each hand
28 burpee box jumps 24/20
100 foot farmers carry 100/70 in each hand
3 Muscle ups


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