WOD: Part 1// 5 RFT
5 minute rest
WOD: Part 2 // 6 4 2 4 6
- db man makers 40/30
- burpee pull ups (strict pull up, pause after jump & pause before releasing from bar)
2 minute rest
WOD: Part 3
All athletes are in charge of their own clock management. Total time at end of run is your score.
GA: 7 WB, 3B, 4 3 2 3 4 MM, burpee, run 800m
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
WU: Lets get set up and get warm I 5 minutes.
A.WOD: Combine total from A & B//5 minute amrap 2 4 6 8 10 12….
B.WOD: minute 6 to 16 AMRAP
- 5 Squat cleans 135/95 GA: 4 PC
- 25 DU GA: 15 SU
C. STRENGTH: OH WALKING LUNGE – 5X10 Steps @ roughly 40% b. squat load.