WOD
5
Posted February 19, 2010 in WOD by Turbo

Saturday, February 20th, 2010

Workout of the Day

Steve Cleans

CrossFit Winnipeg Athletes
A. High Bar Back Squat @ 20X0; 6,6,4,4,2,2; rest 240 sec
B. 4 Rounds:
7-9/leg DB Split Squat @ 3011; rest 90 sec
15-20 GHD Raises @ 2020; rest 90 sec

Sectionals Athletes
rest as needed after doing CFWA WOD. Then complete the following:

[Row Sprint 30 sec @ 100% effort; Rest 3 min off rower; Repeat 4 times] x 2
rest 10 min b/t sets of 4
record total meters per 30 sec set
you should have 8 total scores

Single tomorrow for sectionals athletes.
Source: OPT

5 Comments to “Saturday, February 20th, 2010”

  • Sunshine
    February 20, 2010 at 12:05 pm

    Great day for me…I can finally say that I can back squat my body weight (PR)!
    Thanks for the encouragement B.

  • MLC
    February 20, 2010 at 12:25 pm

    A1. 185(6), 190(6), 200(4), 210(4), 220(2), 230(1)

    B1. 35 each hand(9), 35(9), 40(9), 45(9)
    B2. 20 all unbroken

    Only waited 15 minutes

    Part 2
    164, 163, 160, 161
    164, 159, 163, 158

    Had nothing left at the end of that row.

  • stephen
    February 20, 2010 at 6:58 pm

    A1: 225(6)/240(6)/260(4)/270(3)(f)/270(2)/280(1)(f)…gotta work on these…def not my favorite lift…always a hell of a battle
    B1: 45/h(7), 45/h(9), 50/h(8), 55/h(8)
    B2: 15ub/15ub/10-3-2/10-3-2…brutal

    15 min rest

    rows: 165m,168m,170m,171m,168m,170m,168m,168m (fell off seat…was at 170 projected finish with approx. 5 sec left…ugghhh!)

  • Eric
    February 21, 2010 at 7:25 am

    225 (6) / 275 (6) / 295 (4) / 295 (3) / 315 (2) / 335 (2) (ass to grass)
    High Bar is WAY harder than Low/mid Bar…

    B1: 75 (7) 75 (8) 75 (7) 75 (6)

    B2: Bastardized 15 15 10-5 10-3-2

    ……Forgot to record the rows but I was pretty dizzy at the end…..

    E.

  • MLC
    February 21, 2010 at 9:13 am

    @Eric
    Nice work!

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