Rob's Firefighter Challenge
Moderators: Mini Forklift Ⓥ, C.O., Richard, robert, SyrLinus
Re: Rob's Firefighter Challenge
09/26/2011
WOD:
Overhead Squat
45 x 3
65 x 3
85 x 3
95 x 3
105 x 1
115 x 1 (PR)
Metcon -
Overhead Squats 20-15-10
Pull ups 10-15-20
Time - 8:46
Used 50 lbs for this metcon's OHS
Used a red and green band together for the pull ups. Weak, but oh well.
WOD:
Overhead Squat
45 x 3
65 x 3
85 x 3
95 x 3
105 x 1
115 x 1 (PR)
Metcon -
Overhead Squats 20-15-10
Pull ups 10-15-20
Time - 8:46
Used 50 lbs for this metcon's OHS
Used a red and green band together for the pull ups. Weak, but oh well.
Re: Rob's Firefighter Challenge
09/21/2011
Warm up:
20 sec row
10 good mornings with empty bar
10 romanian deadlifts with empty bar
20 walking lunges
5 inchworm push ups
20 sec row
WOD:
10 rounds of max effort row
Row for 30 sec
Rest for 90 sec
Total Meters - 1534
Warm up:
20 sec row
10 good mornings with empty bar
10 romanian deadlifts with empty bar
20 walking lunges
5 inchworm push ups
20 sec row
WOD:
10 rounds of max effort row
Row for 30 sec
Rest for 90 sec
Total Meters - 1534
Re: Rob's Firefighter Challenge
09/30/2011
WOD:
Push Press
45 x 5
95 x 2
115 x 1
135 x 1
155 x FAIL
145 x 1
150 x 1 (PR)
8 min AMRAP
Hand release push ups x 10
Farmers carry 40 m (55 lb dumbbell per hand)
Lateral hop x 20
3 rope get ups
Rounds - 4 complete + 5 push ups
WOD:
Push Press
45 x 5
95 x 2
115 x 1
135 x 1
155 x FAIL
145 x 1
150 x 1 (PR)
8 min AMRAP
Hand release push ups x 10
Farmers carry 40 m (55 lb dumbbell per hand)
Lateral hop x 20
3 rope get ups
Rounds - 4 complete + 5 push ups
Re: Rob's Firefighter Challenge
10/05/2011
WOD:
Shoulder Press
65 lb x 10
Rest 1 min
65 lb x 10
Rest 1 min
65 lb x 10
Metcon:
200 single under jump rope
95 lb Thrusters x 3
160 single under jump rope
85 lb Thrusters x 6
120 single under jump rope
75 lb Thrusters x 9
80 single under jump rope
65 lb Thrusters x 12
Time - 12:10
WOD:
Shoulder Press
65 lb x 10
Rest 1 min
65 lb x 10
Rest 1 min
65 lb x 10
Metcon:
200 single under jump rope
95 lb Thrusters x 3
160 single under jump rope
85 lb Thrusters x 6
120 single under jump rope
75 lb Thrusters x 9
80 single under jump rope
65 lb Thrusters x 12
Time - 12:10
Re: Rob's Firefighter Challenge
10/07/2011
Warm up:
10 empty bar good mornings
10 empty bar squats
WOD:
Back Squat
65 x 2
85 x 2
95 x 2
105 x 2 x 8 with 45 sec rest in between each
Metcon
4 rounds for time of
10 burpees
rest 1 min
10 pull ups (green band)
rest 1 min
Time - 10:07
Warm up:
10 empty bar good mornings
10 empty bar squats
WOD:
Back Squat
65 x 2
85 x 2
95 x 2
105 x 2 x 8 with 45 sec rest in between each
Metcon
4 rounds for time of
10 burpees
rest 1 min
10 pull ups (green band)
rest 1 min
Time - 10:07
Re: Rob's Firefighter Challenge
10/10/2011
Warm up:
10 air squats
1 min squat hold w/ 35 lb KB
10 empty bar Romanian DL's
10 tuck jumps
WOD:
Squat Cleans
45 x 3
65 x 3
75 x 3
85 x 3
95 x 3
105 x 3
Metcon
3 rounds for time
5 Thrusters (65 lbs)
10 box jumps (24")
15 abmat sit ups
Time - 5:25
Warm up:
10 air squats
1 min squat hold w/ 35 lb KB
10 empty bar Romanian DL's
10 tuck jumps
WOD:
Squat Cleans
45 x 3
65 x 3
75 x 3
85 x 3
95 x 3
105 x 3
Metcon
3 rounds for time
5 Thrusters (65 lbs)
10 box jumps (24")
15 abmat sit ups
Time - 5:25
Re: Rob's Firefighter Challenge
10/11/2011
Warm up:
Row 30 sec
10 pistols
10 GHD sit ups
10 hip extensions
Row 30 sec
WOD:
Was supposed to be 5 sets of Row 400 M, but my right groin is really bothering me, so after 2 rounds I asked for something else to do, so here's what I did -
Row 400 M - 1 min 19 sec
rest 4 min
Row 400 M - 1 min 22 sec
3 rounds for time -
10 Kettlebell Swings @ 35 lbs
10 GHD sit ups
5 Pull ups w/ green band
Time - 4:03
Warm up:
Row 30 sec
10 pistols
10 GHD sit ups
10 hip extensions
Row 30 sec
WOD:
Was supposed to be 5 sets of Row 400 M, but my right groin is really bothering me, so after 2 rounds I asked for something else to do, so here's what I did -
Row 400 M - 1 min 19 sec
rest 4 min
Row 400 M - 1 min 22 sec
3 rounds for time -
10 Kettlebell Swings @ 35 lbs
10 GHD sit ups
5 Pull ups w/ green band
Time - 4:03
Re: Rob's Firefighter Challenge
10/13/2011
Warm up:
10 double unders
10 KB swings (20 lbs)
10 air squats
10 empty bar press
10 double unders
WOD:
Alternating Tabata Intervals
4 rounds of:
20 sec of KB swings (35 lbs)
10 sec rest
20 sec of DB hang power snatch (35 lbs)
10 sec rest
20 sec Push Press (75 lbs)
10 sec rest
20 sec Double Unders
Total Reps - 226
Warm up:
10 double unders
10 KB swings (20 lbs)
10 air squats
10 empty bar press
10 double unders
WOD:
Alternating Tabata Intervals
4 rounds of:
20 sec of KB swings (35 lbs)
10 sec rest
20 sec of DB hang power snatch (35 lbs)
10 sec rest
20 sec Push Press (75 lbs)
10 sec rest
20 sec Double Unders
Total Reps - 226
Re: Rob's Firefighter Challenge
10/17/2011
WOD:
Clean
45 x 5
65 x 2
75 x 2
85 x 2
95 x 2
115 x 2
125 x 2
3 rounds for time
Hang Power Clean x 6 (95 lbs)
30 sec plank hold
Time - 2:55
WOD:
Clean
45 x 5
65 x 2
75 x 2
85 x 2
95 x 2
115 x 2
125 x 2
3 rounds for time
Hang Power Clean x 6 (95 lbs)
30 sec plank hold
Time - 2:55
Re: Rob's Firefighter Challenge
10/21/2011
Warm up:
10 air squats
10 pistols
10 hip extensions
10 empty bar RDLs
10 empty bar good mornings
10 empty bar back squats
WOD:
Squat
65 x 3
95 x 3
115 x 3
135 x 3
155 x 3
165 x 3 (PR)
20 Curtis P's with 65 lbs
(1 Squat Clean, 1 right leg lungs, 1 left leg lunge, 1 push press)
Time - 6:30
Warm up:
10 air squats
10 pistols
10 hip extensions
10 empty bar RDLs
10 empty bar good mornings
10 empty bar back squats
WOD:
Squat
65 x 3
95 x 3
115 x 3
135 x 3
155 x 3
165 x 3 (PR)
20 Curtis P's with 65 lbs
(1 Squat Clean, 1 right leg lungs, 1 left leg lunge, 1 push press)
Time - 6:30
Re: Rob's Firefighter Challenge
10/26/2011
Warm up:
2 min lat & shoulder mobility
10 walking lunges
10 wall ball shots (20 lbs)
10 shoulder press (45 lbs)
WOD:
Press for 1 RM
45 x 5
65 x 3
95 x 2
115 x 1
125 x 1
135 - FAIL (did push press accidentally...No rep)
130 x 1 (PR)
"Chipper"
200 single under jump rope
40 abmat situps
30 wall ball shots (20 lbs)
20 weighted walking lunges (45 lbs)
10 hand stand push ups
200 single unders
Time - 9:59
Warm up:
2 min lat & shoulder mobility
10 walking lunges
10 wall ball shots (20 lbs)
10 shoulder press (45 lbs)
WOD:
Press for 1 RM
45 x 5
65 x 3
95 x 2
115 x 1
125 x 1
135 - FAIL (did push press accidentally...No rep)
130 x 1 (PR)
"Chipper"
200 single under jump rope
40 abmat situps
30 wall ball shots (20 lbs)
20 weighted walking lunges (45 lbs)
10 hand stand push ups
200 single unders
Time - 9:59
- lobsteriffic
- Stegosaurus
- Posts: 3582
- Age: 34
- Joined: Mon Apr 13, 2009 10:28 pm
- Location: San Jose, CA
Re: Rob's Firefighter Challenge
Congrats on the PR!
I don't know about you crazy folks and your handstand push ups..
I don't know about you crazy folks and your handstand push ups..
Re: Rob's Firefighter Challenge
Thanks, Carrie.
10/28/2011
Warm up:
2 min OHS stretch hold
10 air squats
10 empty bar good mornings
10 empty bar squats
WOD:
Find 1RM for Squat
95 x 1
115 x 1
135 x 1
155 x 1
175 x 1
185 x FAIL
175 x 1
180 x 1
185 x 1 (PR)
Practiced HSPUs
10/28/2011
Warm up:
2 min OHS stretch hold
10 air squats
10 empty bar good mornings
10 empty bar squats
WOD:
Find 1RM for Squat
95 x 1
115 x 1
135 x 1
155 x 1
175 x 1
185 x FAIL
175 x 1
180 x 1
185 x 1 (PR)
Practiced HSPUs
Re: Rob's Firefighter Challenge
11/01/2011
Warm up:
2 min calf mobility
10 double unders
5 x 6 count burpees
10 air squats
10 box jumps
10 double unders
WOD:
8 rounds of -
10 burpees
15 box jumps (20")
50 single unders
rest 3 min
Times -
Round 1 - 1:32
Round 2 - 1:22 (Fastest)
Round 3 - 1:30
Round 4 - 1:36
Round 5 - 1:54 (Tied for slowest)
Round 6 - 1:54 (Tied for slowest)
Round 7 - 1:53
Round 8 - 1:54 (Tied for slowest)
Times aren't very good. Went into this WOD already fatigued from work. Started getting a prety bad headache after round 4, which is reflected in the times, I think.
Warm up:
2 min calf mobility
10 double unders
5 x 6 count burpees
10 air squats
10 box jumps
10 double unders
WOD:
8 rounds of -
10 burpees
15 box jumps (20")
50 single unders
rest 3 min
Times -
Round 1 - 1:32
Round 2 - 1:22 (Fastest)
Round 3 - 1:30
Round 4 - 1:36
Round 5 - 1:54 (Tied for slowest)
Round 6 - 1:54 (Tied for slowest)
Round 7 - 1:53
Round 8 - 1:54 (Tied for slowest)
Times aren't very good. Went into this WOD already fatigued from work. Started getting a prety bad headache after round 4, which is reflected in the times, I think.
Re: Rob's Firefighter Challenge
11/07/2011
WOD:
Snatch 3RM - 85 lbs
9 min AMRAP for total reps -
8 push ups
15 abmat sit ups
15 air squats
Total reps - 268
WOD:
Snatch 3RM - 85 lbs
9 min AMRAP for total reps -
8 push ups
15 abmat sit ups
15 air squats
Total reps - 268
Return to “Online Training Journals & Blogs”
Who is online
Users browsing this forum: No registered users and 5 guests