Saturday, June 27, 2015

Welcome Katie (right), our returning Colorado visitor who has family in Kula. We love having her at the gym!

062715 WOD

A. Complete as many rounds and reps as possible in 6 minutes of:

4/3 Muscle-Ups (sub bar muscle-ups; chest-to-bar pull-ups; supine rows)

12 Alternating Pistols

Rest exactly 4 minutes, and then . . .

B. Complete as many rounds and reps as possible in 6 minutes of:

4 Hang Cleans (185/135 lbs)

8/6 Strict Handstand Push-Ups

Rest exactly 4 minutes, and then . . .

C. Complete as many rounds and reps as possible in 6 minutes of:

5 Deadlifts (275/185 lbs)

10 Burpees Over the Barbell

50 Double-Unders

Rest exactly 4 minutes, and then. . .

D. Complete as many rounds and reps as possible in 6 minutes of:

4 Thrusters (135/95 lbs)

8 Ring Dips

Courtesy CrossFit Invictus

>> On-Ramp

A. Complete as many rounds and reps as possible in 6 minutes of:

4/3 supine rows

12 air squats

Rest exactly 4 minutes, and then . . .

B. Complete as many rounds and reps as possible in 6 minutes of:

4 hang power cleans with dumbbells

8/6 seated dumbbell presses

Rest exactly 4 minutes, and then . . .

C. Complete as many rounds and reps as possible in 6 minutes of:

5 kettlebell deadlifts

10 modified burpees

50 single-unders

Rest exactly 4 minutes, and then. . .

D. Complete as many rounds and reps as possible in 6 minutes of:

4 dumbbell thrusters

8 parallette dips