Workout of the Day (WOD) and News

WOD: Mon 12.09.2019 “Ninja Wind”

  • Liz + Nina

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

  • Kevin Clarke Kevin Clarke says:

    4+5, gr&p band PUs, 65#
    25 SUs, 12c bike, 65#

  • Brett Brett says:

    3+9 5 CTB (one round of 5, then 3/2, 3/2, 2/2/1) 100#
    15 TTB 125 SU, 85 # (5/5)

  • Kathy C Kathy C says:

    3+5, r+p band PUs, 65#
    25 KUs, 200m ski erg, 45#

  • cfitnow cfitnow says:

    2+5 BBMU/115 135 reps 115#

  • k8freitas k8freitas says:

    3 @115#/CTB
    132 reps @85#

  • Ted Ted says:

    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

  • Erin Erin says:

    3+5 C2B 115#
    115#

  • Dusty Dusty says:

    2+3 135#
    21 t2b 135#

  • Ben Ben says:

    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#)”

  • nfitz nfitz says:

    4 rounds rr’s/ 115#
    21 ttbs with singles/ 75#

  • zdn zdn says:

    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)

  • awhite awhite says:

    4+2 KPU/95#
    6 @95#

  • Derek Derek says:

    3+4 / 15 reps Rx

  • Harrison Harrison says:

    75#/ black band PU/ 6+4
    SU/ 20 KU+ 5 T2B

  • Moon (SG) Moon (SG) says:

    5 rds of:
    5 KPU
    75# FS to bench

    60 situps
    65# push press
    16 T2B

  • Megha Megha says:

    4+2 80# KPUs
    14TTB 75#/ SU

  • 2+2 Rx
    15 TTB (20 DU, 105#)

  • estrehle estrehle says:

    3+6 kpu 85#
    7 (92 DU at 2 min then I moved on), 85#

  • Rap Rap says:

    3+7 at 165
    20 at 165
    Shaking off some weekend cobwebs…

  • Pete Pete says:

    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

  • Nicole Nicole says:

    4+8 @ – 105#
    5 T2B – 95#

  • Katie Katie says:

    3+5- CTB/105#
    135- 95#

  • NikkiB NikkiB says:

    5+5 black band/#75
    26 knee/toe/knee/toe

  • Neel Neel says:

    2 + 6 BBMU & 115# / 27 SU & 95#

  • lourdes lourdes says:

    4+5 55#, PU/40 DU, 35 KneesUp

  • mdu3737 mdu3737 says:

    3 95# bmua rd 1 ctb 2,3rds
    22 65#

  • Lisa M Lisa M says:

    2 + 1 Banded BMU; 95#
    2 T2B; 95#