Saturday May 12, 2012 (regional wod 6 + HSPU/Pistols + Strongman

*CrossFit style warm up
3 rounds of stretch, push, pull, squat, stretch
push ups, ring dip, hspu
strict, kipping, butterfly
air, dowel, overhead squat

*Regional WOD 6
3 rounds
7 155kg deadlift
7 muscle ups
+
21 wall ball
21 toes to bar
+
30m farmers 45kg
+
28 burpee over box jumps
+
30m farmers
+
3 muscle ups
time cap 17min
@ time cap had 2 muscle ups to go!!
Total time 17.40

*Finisher for fun
45kg snatch DB 10 reps
60m sprint
3 x 1:1

part 2

4 HSPU 4 pistols on min for 5mins

rest

PM session

*Warm up burgener warm up
3 rounds
5 snatch balance at 20kg
10m walk with bar increasing 20/40/60kg
5 burpees

*capacity training- Strongman
400m walk with barbell loaded to 60kg overhead
-every drop 20 burpees.

time=24min