Ninja Warrior & Second Wind – CompetitorWOD

Oct 14th, 2017

Category: Competitor

Ninja Warrior & Second Wind – CompetitorWOD

Warm-up
With Class or on Your Own
EMOM 9
1. 100m Sprint
2. 7/5 Strict Pull Ups
3. 45-second wall sit

Mobility
Lats
Forearms

WOD
“Ninja Warrior”
AMRAP:4
5 Bar Muscle Ups
5 Front Squats (205,135)

Rest 2 Minutes

“Second Wind”
In 4 Minutes:
125 Double Unders
10 Shoulder to Overhead
Then AMRAP Toes to Bar

*Ninja Warrior and Second Wind will be scored as two separate events. Second Wind will begin exactly two minutes after the completion of Ninja Warrior.*

Standards for “Ninja Warrior”
Front Squat
Hip crease must pass below the knee at the bottom of every rep. Athletes must stand to full extension with hips fully open at the top before descending into the next rep. A squat clean for the first rep is acceptable. Barbells must stay in your lane at all times. If a barbell is dropped and bounces or rolls out of your lane, it will result in a 3 burpee lateral jump penalty on the spot.

Bar Muscle Up
The rep begins with straight arms at the bottom. At the top, full lock out is required with elbows fully extended. Fade away bar muscle ups where the athlete does not meet lockout at the top over the pull up bar before falling into the next rep will not be counted. Absolutely no glide kips will be allowed: hips, knees, and/or feet must not pass higher than the pull up bar at any point.

Standards for “Second Wind”
Double Under (Advanced & Rx)
Rope passes under the feet twice for every jump. The rep that you trip up on will not be counted.

Shoulder to Overhead
Press, Push Press, Push Jerk and Split Jerk are permitted. At the top of the movement, the athlete must be in full control with the feet under the hips and the bar stacked on top of the shoulder, hips and ankles. The rep must be complete and full lock-out/control must be established for the rep to count. The athlete must show control of the bar on the way down. If the bar is not controlled and goes out of his/her lane, the rep will not be counted.

Toes to Bar
Athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body.