Tuesday, 28 AUGUST 2012

Congratulations to the Class of 2013 on getting their rings!!!  Job well done and best of luck with your firstie year ahead!!

Arrive, set-up, & start personal warm-up (5 minutes) - Equipment needed: 1 x barbell for every person.  If we are tight on space, we will run two heats.

Teaching & Warm-up (10 minutes) - discuss basics of the push press and then everyone practices
Demo (Matt)
Push press points of performance (Adam)

WOD (starts NLT 0555)

9 x push press (75/45)  - check out a decent video Push press video
15 x bar facing burpees (see instructions below)
Rest 30 seconds

Bar-facing burpees
Each burpee must be performed perpendicular to and facing the barbell. Your head cannot be over the barbell. The chest and thighs touch the ground at the bottom. You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. The next rep will then begin on the opposite side facing the barbell.

Compare to: 13 SEPT 2011

Rest a few minutes and then do the cash-out!!

Cash out - 100 APFT standard sit-ups for time.

Post number of rounds complete + time for cash outs to comments.


Adam said...

it was great to see a big group there this morning! Keep up the fire!!!

4 rds + 13 BFBs (finished 5 rds in 9:07)

2:52 for cash-out

Improved by 7 BFBs since last time. Thanks to Matt for the push, it helped!

Mickey said...

4 rounds +10 bfb's

4:45 for situps.

Couldn't get a partner to hold my feet and i was too lazy to get dumbbells. oh well.

Nate said...

3 full rounds and a 4th round of push-presses.
4:30 for the situps.

Matt said...


5 rds with 14sec remaining.

Cashout: 3:08 without anchoring my feet.

jck said...

3 rds + push press + 5 burpees

cashout: 6:08

JC said...

4 Rounds on the button

100 SUs: 3:00

jswobe said...

5 rds + 9 PP

minimally better than last time...