Wednesday, February 8, 2012

Push Press, Lateral Burpees, Pull-ups

Sarah having a treat after her workout.

Warmup 10’
Skill 5’
  • Pistol 10 each leg
Strength 10’
  • Max Effort (ME): Bench Press
Work up to a 3RM. Post loads to comments.
5-10 minutes rest then CFE S&C WOD.
3 rounds for time of:
  • 7 Push Presses, 155/115 pounds
  • 9 Lateral Burpees
  • 11 C2B Pull ups
*Games competitors: Pull ups should be unbroken. 10 air squat on-the-spot penalty for each brreak.
Post time and number of penalties to comments.
Time limit 15 minutes
Stretching 5’
MWOD - 10’
  • Hamstring tension/release 4 x each side.


  1. Due to lack of a sturdy bench rack I switched to a 3 RM of the standing press. Results: 45-55-65-70. Barely got the third rep at 70, but made it. Then, tried for a 1RM at 80. No Go! There are only so many lifts in a person at any one time; the strategy is to maximize the effort in the most efficient way possible. I am learning.

    WOD: 9:12, using 55 lb push press, and scaling the C2B's with the blue band, doing stricts. These became difficult after the first set. It was nice to have the opportunity to practice C2 B's.


How'dja do? Waddya think?