Tuesday, Feb. 12, 2019

Congratulations to Korey and Keoni for participating in the 2nd Annual First Responders Submission Grappling Invitational held this past Saturday at the Iao Theater. It is always cool to test your fitness in and out of the gym. Great job guys!

021219 WOD

A. Group warmup

B. Take 10-15 minutes to review power cleans. Build to a challenging weight for metcon.

C. 15:00 AMRAP  (note changes in weight and change in gymnastics)

6 pull-ups

12 power cleans (135/95)

200 meter run

6 chest-to-bar pull-ups

9 power cleans (155/105)

200 meter run

6 bar muscle-ups

6 power cleans (185/135)

200-meter run

6 ring muscle-ups

3 power cleans (205/155)

200-meter run

>>On-ramp

15:00 AMRAP  (note changes in weight and change in gymnastics)

6 ring-rows

12 hang power clean

200 meter run

6 ring-rows

9 hang power cleans

200 meter run

6 bar muscle-ups

6 hang power clean

200-meter run

6 ring rows

3 hang power clean

200-meter run