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Goutam’s 50th Birthday WOD!

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

View Public Whiteboard

Weightlifting

Push Press (4 reps @80%)

E2MOM-5

Perform 4 reps at 80% of your 1RM. Work on cycling your reps

Bench Press (5,5,5,5,5)

Pause all the reps on your chest, staying tight, before you explode off your body. We are going to use this opportunity to practice like we compete in the sport of powerlifting. When it is time to explode after the pause, teach yourself how to use your leg drive to initiate the bar moving up

Metcon

Metcon (Time)

Buy In-

3 Rounds of:

50 meter farmer carry (24/26)

5 Burpees

THEN:

3 Rounds of:

1 Rope Climb

9 One Arm Kettlebell Swings (24/16) with right arm

6 Pushups

9 One Arm Kettlebell Swings (24/16) with left arm

THEN:

Cash out –

3 Rounds of:

50 meter farmer carry (24/16)

5 burpees
All the numbers reference Goutam’s birthday. Born on 03/03/1969 and turned 50 years old last Sunday.

Be sure to wish him happy birthday when you see him!!