WOD
“Ninja”
AMRAP 21
9 Chest to Bar Pull Ups
12 Hang Snatch (115/75)
15 Calorie Bike
18 Squats
WOD Guidance & Goal: AMRAPs present the opportunity to try a heavier weight or high skilled movement. Try chest to bars or chin over bar pull ups without assistance. Use a weight for the snatches that you can get at least 3-5 reps in a row. Target 3-4 minutes per round
Post Rounds to Comments.
ENDURANCE
4 Rounds
500m, 45 rest
300m, :30 rest
100m
1 min rest
3+19 55#
3+21 Rx
Thanks for the awesome tunes Billy!!
5+6 – kpu
4+17 rx
3+ 26 @ 100
Country music cost El Guapo one, maybe 2, rounds
El Guapo
Ugh – your poor soul. Terrible wod music…
Hey now…I LOVED it. Giddy up!
was it my singing??
El Guapo currently working on new country song:
“All my Ex -ibles wish I were more Flexible”
4+13 (ring rows & 85# push presses – rips still healing).
Enjoyed the 5:30 am hoedown – good choice of music today!
4+41 (6/6 snatch w/105#)
4+16 Rx
5+1 kpu
Did 65# through mid-rd2 and then knee gave out ?—switched to 55# pp
Squats to parallel
3+44 Rx. The bike….
Funny, I thought the bike was my rest since the snatches slayed me.
4 + 15. RBPUs (mostly the thickerer red bands; in the olden days bands were simple: green, blue, red). 45# HS shoulders all blowed up for some reason.
4+21
worked on kipping pull-ups, 4 rounds of 5/4 one round of 6/3 – it’s a Hanukkah miracle
#55
4+21 65#
4 + 16 95#
3+50 @50# black band CTB
4+24 Rx
3 + 27 KPU
4 + 10. Bunch of no reps on CTB
85#
3+49 95#
4 + 9. Rx. Worked on linking chest to bars.
3+20 55# – worked on linking CTB – lungs still not 100% from cold, avg 288 watts on bike
4+2 rx. Yuck
4 + 15 55#, KPU… tough one.
4+ 43
3 rounds 12 hsq
2 rounds 9 hsq
5+19 rx
4+7 65# and rowed instead of bike.
4+36 banded C2B. 55#
4+9- KPU/ 55#
5 + 2 (banded PU, hang power cleans instead of snatch)
4+7 KPU/95#
3 + 32; 55#; kipping pull-ups chin over bar