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Rob's Firefighter Challenge


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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

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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

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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

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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

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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.

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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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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

 

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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  • 2 weeks later...

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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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!

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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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  • 3 weeks later...

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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