0885: Topher Challenge Lives!!!!!

WOD: Topher Challenge. It is so hard to believe we lost you 20 years ago. Here is my attempt to represent you my friend. I am sure when you were a nose guard for cherry creek you were dead lifting over 500 with that big ass of yours. #80’s Strong.

Use same barbell for all exercises listed below if you scale. However you can go light to Heavy on any BB movement you choose. Notice the movement hierarchy will allow for the bar to grow. Recommendations for RX athletes: 135/255 DL men 95/165 DL female

For time: 35 minute cap

  • 26 S2O
  • 26 box jumps
  • 26 hang power cleans
  • 26 strict push ups
  • 26 power cleans
  • 26 strict pull ups GA: jumping pull ups 3 sec neg.
  • 26 b. squats
  • 26 burpees
  • 26 DL
  • 400 m run
  • 5 rope ascents

 

0867:

WU: 5 minutes

A. STRENGTH: Press 4X5@70%

B. WOD: 5 RFT

  • 12 SDHP//GA 8  70/53
  • 12 pull ups//GA: 6
  • 12 HRPU// GA: 6
  • 400 m run//GA: 400 m

C. handstand holds: 15 attempts

0798: Nancy

The  Dann Family getting in a Wod or two while traveling to Israel. Does this help answer the questions discussed on Saturday morning? If you can’t find a box? Create one! 

WU: shoulder and super scapular mobility. Then take 10 minutes to work up to Overhead working wt.

WOD: Nancy 5RFT

  • 400 m run
  • 15 OHS 95/65

Note: if you scale? Journal the wt. performed.

STRENGTH: DL 8X2 70% (use a closed stance)

0784: An-elly

WU: hip mobility and DU practice. 5:15 ready go at opening bell.

WOD: An-nelly

Annie for time:

50 40 30 20 10

  • DU
  • Sit up

Rest 3 minutes then:

Kelly – 5RFT

  • Run 400 m
  • 30 box jumps 24”/20”
  • 30 wall balls 20/14

Post score for Annie + Kelly  for total time.

GA: Annie – 50 -10 SU – 25 20 15 10 5 sit up

GA: Kelly Run 350 , 12 BJ , 12 WB X5rds