CrossFit East Bay WOD @ GWPC 100209
CrossFit East Bay WOD @ GWPC 100209
2009 Norcal Regional Qualifier WOD "A"
Workout A*
For time:
Row 500m (sub 400 meter run)
30 Burpees
10 Shoulder-to-Overhead (Men: 165#, Women: 95#)
It's up to you to decide on the technique to employ for the shoulder-to-overhead movement (shoulder press, push press, push jerk, etc.). Efficient technique will be rewarded.
Scaled Version:
Row 500m (sub 400 meter run)
30 Burpees
10 Shoulder-to-Overhead (Men: 105#, Women: 65#)
* There will be a ten-minute cap for this workout.
There is an additional rower upstairs that can be brought down - it must be returned.
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I'm traveling for a few days but I want to try it when I get back. Last year I did 75# in 7 min or so. Let's see how it goes at 95#.
FYI Raph did this one in about 7:30 last week within 15 minutes of doing WOD B (max reps MUs/185# cleans in 10 min, minimum 10 of each).
Raph you're on an impressive run lately my friend...
5:35 Scaled 65#
It felt good physically do a WOD because I only did them mentally while laying on the beach last week.
5:11 RX.
I think I went a little easier on the burpees to pace myself to finish strong in the push press. It felt good though.
4:49 SC 105#. Felt good; would have liked a version between this and 165#.