Rob's Firefighter Challenge

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Rob PMFF
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Re: Rob's Firefighter Challenge

#361 Postby Rob PMFF » Fri Nov 11, 2011 2:21 pm

11/11/2011

WOD:
Front Squat
95 x 5
115 x 5
125 x 5
135 x 5

12 min AMRAP -
10 Hang Power Cleans w/ 35 lb dumbbell (5 per arm)
15 abmat sit ups
3 Handstand push ups
Rounds - 6 + 10 HPC & 2 sit ups

(May have been 7 rounds not 6, but I lost count, so I'm going with the lower of the two)
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Rob PMFF
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Re: Rob's Firefighter Challenge

#362 Postby Rob PMFF » Wed Nov 16, 2011 11:07 am

11/16/2011

WOD:
Push Jerk
work to 2RM
2RM - 150 lbs

Weighted Push ups
work to 3 RM
3RM - 60 lbs

4 rounds for time -
10 pulls ups (green band)
rest 30 sec
25 abmat sit ups
rest 90 sec
Time - 9:56
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Rob PMFF
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Re: Rob's Firefighter Challenge

#363 Postby Rob PMFF » Fri Nov 18, 2011 10:21 am

11/18/2011

WOD:
Front Squats
95 x 3
115 x 3
135 x 3
155 x 3
160 x 2 (5 lbs lower than my 1RM)

7 min AMRAP -
7 goblet squats (55 lb KB)
7 knees to elbows (not quite, but better than previous attempts)
7 grasshoppers per side
Total rounds - 5
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Rob PMFF
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Re: Rob's Firefighter Challenge

#364 Postby Rob PMFF » Tue Nov 22, 2011 10:19 am

11/22/2011

Warm up:
10 min of muscle up skill work
row 1 min
10 double unders
10 air squats
10 double unders
row 1 min

WOD:
10 min countdown
Row 1000 M (3:30)
max double unders in remaining time - 24
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MaryStella
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Re: Rob's Firefighter Challenge

#365 Postby MaryStella » Wed Nov 23, 2011 1:32 pm

HEY ROB look at your nailing double unders and working on muscle ups! Glad to see your still cfing!

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Rob PMFF
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Re: Rob's Firefighter Challenge

#366 Postby Rob PMFF » Tue Nov 29, 2011 3:28 pm

11/28/2011

WOD

6 rounds for total reps

:45 Burpees
:15 rest
:45 Dball slams (20 lbs)
:15 rest
:45 sledge swings
:15 rest
:45 box jumps (20")
:15 rest
rest 2mins

Totalt reps - 390
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Rob PMFF
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Re: Rob's Firefighter Challenge

#367 Postby Rob PMFF » Thu Dec 01, 2011 10:33 am

12/01/2011

Thanks, Mary. I can't string together more than 3 double unders without stopping. And I'm nowhere near being able to do a muscle up :lol:

Deadlift (65% to 80% of 1RM)
135 x 3
155 x 3
175 x 3 x 4

4 round Tabata for max reps -
135 lb Deadlift
Double Unders
Abmat sit ups
Jump switches
Total reps - 146

Practiced rope climbs afterwards because I had a dream that I could do it. Got pretty close to the top by only using my arms and kind of kipping...but then it flashed in my mind that I wouldn't know how to get down, so I started to slide back down :( That was as close as I got.
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Rob PMFF
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Re: Rob's Firefighter Challenge

#368 Postby Rob PMFF » Sat Dec 10, 2011 1:09 pm

12/09/2011

WOD:
12 min AMRAP -
5 Hang Power Cleans (100 lbs)
10 toes to bar
15 double unders
Rounds - 4 + 5 HPC + 1 toes to bar
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"Kill! Kill! Multiply! 'Til the skies are black and the rivers dry!"
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Rob PMFF
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Re: Rob's Firefighter Challenge

#369 Postby Rob PMFF » Thu Dec 15, 2011 8:54 am

12/13/2011 - Late posting this

WOD:
5 sets of Power Snatch x 1
Overhead Squat x 2
supposed to use 45-60% of 1RM
used 65 for the first 2 sets
used 85 lbs for the last 3 sets

Team WOD:
15 min AMRAP
While one team member rows 300 M,
Other team member does 5 toes to bar, 7 wallballs and 9 dball slams
Total reps - 150 (row does not count as rep, row is pacer)
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"Kill! Kill! Multiply! 'Til the skies are black and the rivers dry!"
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Rob PMFF
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Re: Rob's Firefighter Challenge

#370 Postby Rob PMFF » Thu Dec 15, 2011 1:32 pm

12/15/2011

WOD:

Front Squat 10 sets of 2 at 45-60% of 1RM, rest 1 min in between sets
Used 85 lbs

5 rounds of -
GHD sit ups x 10
GHH raises x 10
rest 2 min

For time -
Thruster Ladder (1,2,3,4,5,6,7,8,9,10)
Used 85 lbs
Time - 11:21
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"Kill! Kill! Multiply! 'Til the skies are black and the rivers dry!"
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Rob PMFF
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Age: 36
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Re: Rob's Firefighter Challenge

#371 Postby Rob PMFF » Mon Dec 19, 2011 1:21 pm

12/19/2011

Deadlift
135 x 2
155 x 2
175 x 2
185 x 2
205 x 2
225 x 2
235 x 2

5 rounds of -
3 Power cleans
8 burpees
3 min rest

Round Times & Weight of Power Clean -
00:34 @ 95 lbs
00:33 @ 100 lbs
00:30 @ 105 lbs
00:33 @ 110 lbs
00:32 @ 115 lbs
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"Kill! Kill! Multiply! 'Til the skies are black and the rivers dry!"
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MaryStella
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Re: Rob's Firefighter Challenge

#372 Postby MaryStella » Tue Dec 20, 2011 1:38 pm

keep working on those skills and you will get there!

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vivalasvegans
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Re: Rob's Firefighter Challenge

#373 Postby vivalasvegans » Tue Dec 20, 2011 2:19 pm

Rob PMFF wrote:
Practiced rope climbs afterwards because I had a dream that I could do it. Got pretty close to the top by only using my arms and kind of kipping...but then it flashed in my mind that I wouldn't know how to get down, so I started to slide back down :( That was as close as I got.


So awesome that your brain is working on things subconsciously even when you're not thinking about it upfront. Yay!
Radical simply means "grasping things at the root." - Angela Davis

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Rob PMFF
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Age: 36
Joined: Sat Jan 02, 2010 9:47 pm
Location: Virginia, USA

Re: Rob's Firefighter Challenge

#374 Postby Rob PMFF » Thu Dec 22, 2011 10:49 am

Thanks y'all.

12/22/2011

WOD:
Barbell complex -
5 sets of:
Hang Power Snatch x 1
Power Snatch x 1
Overhead Squat x 2
Rest 2 min

I used 65, 85, 85, 95, 95 lbs
I meant to use everything before 95 as a warm up, and use 95 five times, but time went by a lot quicker than I expected so I had to cut it short.

5 rounds for total time/total pull ups:
Russian KB Swing x 5 (55 lbs)
rest 30 sec
AMRAP (-1) pull ups (I used a green assistance band)
rest 30 sec
Sprint row 150 M
rest 1 min

Time - 14:30
Pull ups - 26
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"Kill! Kill! Multiply! 'Til the skies are black and the rivers dry!"
-Atreyu

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Rob PMFF
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Posts: 595
Age: 36
Joined: Sat Jan 02, 2010 9:47 pm
Location: Virginia, USA

Re: Rob's Firefighter Challenge

#375 Postby Rob PMFF » Mon Jan 09, 2012 2:10 pm

Occurred to me that I never posted for 01/04/2012

WOD "Little Liz"
15 Squat cleans (105 lbs)
15 Ring dips (red band)
10 Squat cleans (95 lbs)
10 Ring dips (red band)
5 Squat cleans (95 lbs)
5 Ring dips (red band)

Time - 9:41

Did this coming off a cold. 5 reps in I realized I was still feeling the effects of being sick. Had a sneezing fit when I was finished with the WOD. I hope not to make that mistake again.
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"Kill! Kill! Multiply! 'Til the skies are black and the rivers dry!"
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