WOD
“Ninja Wind”
AMRAP 4:
5 Bar Muscle Ups
5 Front Squats (165/115)
Rest 2 minutes
AMRAP 4
125 Double Unders
10 Shoulder to Overhead (165/115)
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 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% 1 rep max). Target 12+ toes to bar
Post Reps + Reps to Comments. Compare scores HERE. NOTE: We’ve done this workout at 185/135 in the past, so keep that in mind when comparing scores.
ENDURANCE
4 sets
200m fast, 100m easy
200m fast, 100m easy
200m fast, 100m easy
rest 4 min
BARBELL CLUB
Courtesy of Burgener Strength
1) Snatch: 10 rounds – Every 90 seconds, complete:
1 snatch (work up to a max for the day)
2) Back squat: 55%x 5, 65%x 5, 75%x5.
3)3 rounds:
10 weighted back extensions
rest 90 seconds
60 second Zercher rack hold (AHAP)
rest 90 second
4+5, gr&p band PUs, 65#
25 SUs, 12c bike, 65#
3+9 5 CTB (one round of 5, then 3/2, 3/2, 2/2/1) 100#
15 TTB 125 SU, 85 # (5/5)
3+5, r+p band PUs, 65#
25 KUs, 200m ski erg, 45#
2+5 BBMU/115 135 reps 115#
3 @115#/CTB
132 reps @85#
Ninja Break Wind.
Black band (fka RB) PUs, 85# FSs 3 rounds plus 8 = 38
30 SUSUDU/DUA, PPs 65#, 8 TtB/TtBAs
11.13.2017
RB then BB PUs, 85# FSs 2 rounds plus 7 = 37
SUs, PJs 65#, maybe 18 KUs
3+5 C2B 115#
115#
2+3 135#
21 t2b 135#
4+7 125# KPUs / 18 TTB 40 DUAs 125#
Last time: “3 @ 125#, 10 SPUs w red band
12 TTB (with 40 dub attempts and 105#)”
4 rounds rr’s/ 115#
21 ttbs with singles/ 75#
2 @ 135#
10 TTB @135# (1/2 dubs, 1/2 SUs)
4+1 @ #95 KPU
12 v-ups (#85 and 40 dus – which took just under 2 min)
4+2 KPU/95#
6 @95#
3 Rx / 19 Rx
3+4 / 15 reps Rx
75#/ black band PU/ 6+4
SU/ 20 KU+ 5 T2B
5 rds of:
5 KPU
75# FS to bench
60 situps
65# push press
16 T2B
4+2 80# KPUs
14TTB 75#/ SU
2+8 95#
18 95#
banded
2+2 Rx
15 TTB (20 DU, 105#)
3+6 kpu 85#
7 (92 DU at 2 min then I moved on), 85#
3+7 at 165
20 at 165
Shaking off some weekend cobwebs…
BB
Snatch up to 120# (5# off pr). 😀 first time heavy since April.
BS 125/150/175
Worked up to 25# back extension and 125# zercher hold
4 + 5
+5 t2b
165#
4+8 @ – 105#
5 T2B – 95#
3+5- CTB/105#
135- 95#
5+5 black band/#75
26 knee/toe/knee/toe
2 + 6 BBMU & 115# / 27 SU & 95#
4+5 55#, PU/40 DU, 35 KneesUp
3 95# bmua rd 1 ctb 2,3rds
22 65#
2 + 1 Banded BMU; 95#
2 T2B; 95#