NEWS
- TOMORROW HALLOWEEN 5K: Sunday Oct 28th at Haskell Field in Sudbury. Details HERE.
- WED 10/31: On Halloween there will be NO Teen class or 6:30p class
- INTERNAL TEAM THROWDOWN & SOCIAL: Save the date: Saturday Nov 3rd at our Wayland location. Both gyms are invited. Sign up at front desk by Tuesday 10/30. WODs at 1pm. Social at 3pm. Details HERE.
WOD
“Ninja Wind”
AMRAP 4:
5 Bar Muscle Ups
5 Front Squats (185/135)
Rest 2 minutes
AMRAP 4
125 Double Unders
10 Shoulder to Overhead (185/135)
Max Toes to Bar in Remaining Time
WOD Guidance & Goal: For part 1, do 10 chest/chin over bar pull ups as a scale for bar muscle ups and front squats should be unbroken but difficult (75% 1 rep max). Target 2-3+ rounds. Part 2, 125 singles or 30 attempts at double unders. Get at least 3-5 shoulder to overhead before having to put the bar down (around 80-85% 1 rep max). Target 12+ toes to bar
Post Reps + Reps to Comments. Compare scores HERE.
3+1 ctb (3/2), 100#
50 DU (got set of 14!), 2 STO @95#, 4 at 85# (went too heavy)
5 – RR on bench/ 53# KB squats
125 Dubs/10 S2S, 37 V-ups
Mod city (shoulder)
3+8 GBSPU/95#
7 KU 15c bike/95#
135#
2+5
6 split jerks
4+5 KPU/85#
85#/5
Happy with the improvement over last year.
2+2 Rx (up from 1+2 Rx last year)
13 Rx (an improvement from 16 @ 165#)
3+5 (105#, 5 c2b – some kpu)
8 ttb (83 du at 2 min, 105#)
2 rounds ( 5 then 2 BBMU), 95#
11 TTB ( ball slams) 95#
3+3 (10kpu 85#)
2 (102 du at 2 min, 95#)
3 -70# purple band KPU.
7 TTB (2 didn’t connect the bar) 70# / 35 DU atts
125#
1 rd plus 8. Need to learn to string BMU’s
14 T2B. Dubs were 102/23
S2O – 7/3
4+1- chest to bar and 185#
Got to the TTB just in time for the AMRAP to end haha- 185# overhead took the wind out of me. Felt much heavier than usual.
2+1 120#
13. 115# – got all 125 dubs unbroken. Think that’s a first
3+5 rx (2 rep PR)
15 rx (last time 25 at 165#)
Felt like I was holding my breath for 4 minutes.
6+2 purple band PU, air squats
14 cal bike, 30 DUA, 55#
Lots of mods (lower back)
3 @ 125#, 10 SPUs w red band
12 TTB (with 40 dub attempts and 105#)
3+3 strict C2B (got first five in a row)
115#, 12 T2B
First T2B that I’ve done in a long while. Not bad!
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