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