Rob's Firefighter Challenge

[Rob PMFF]

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.

[Rob PMFF]

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

[Rob PMFF]

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

[Rob PMFF]

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

[Rob PMFF]

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

[Rob PMFF]

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

[Rob PMFF]

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

[Rob PMFF]

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

[Rob PMFF]

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

[Rob PMFF]

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

[Rob PMFF]

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

[lobsteriffic]

Congrats on the PR!
I don't know about you crazy folks and your handstand push ups..

[Rob PMFF]

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

[Rob PMFF]

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.

[Rob PMFF]

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