In teams of two, complete five rounds for time of:
Run 400 Meters (partners must stay together)
20 Deadlifts (10 each – 225/155 lbs)
30 Pull-Ups (15 each)
Partners must run together, and may only start deadlifts once both members are back at the barbell.
A. Bryan (solo, 10 deadlifts, 15 pull-ups) – 23:33.
Luke & Anika
20:23
Happy Saturday everyone!
Local team Firefit competition the firefighters were having, we participated in the corporate division and came in 2/4. Had a blast. We’re the yellow team in both videos, my job was getting up the tower and hauling the firehose up there. Have to say it’s tougher than it appears. Our best time was right under 1:30. The firefighter team who came in first did with a time of 1:23 and those guys had their full suits on with the tank which definitely makes it harder so that was humbling
https://youtu.be/2PdFX0w175E
https://youtu.be/kA7KPbb8mBY
Did a little hodgepodge today:
A. Strict Shoulder Press: 95/100/105/110 x 4 reps
B. Push Press: 135/145/155/165 x 4 reps
C. 15-min EMOM (every 3 minutes)
— 10 GHD Situps
— 20 SA DB Overhead Lunges (50 lbs)
— 30 DUs
Have a great weekend dudes and dudettes ??
Awesome numbers on A man, and that looks like a fun C
We last did this on Feb 17, 2018 if anyone is interested in their results!
A1. EMOM for 10 min – BMU progression x 1 rep
A2. E2M for 10 min – Banded BMU x 2 reps
B. 5 Rounds for time RX Solo – 19:30 (splits 3:35 / 7:25 / 11:19 / 15:29 / 19:30)
400m run
10 DL @ 155#
15 Pull Ups
***Did take xtra transition time as I wanted to hit the rep scheme I had set up – DL UB and Pull Ups 10/5. Successful on all except the last round of Pull ups…slipped off the bar after 9th rep! Runs done between 1:50-2:05
Killed it. How the bmu coming along?
Well done, sister.
Worked out with my nephew today. Fun but that was tough after a long week.
He did Rx and I scaled to 185 and he had to run pushing the baby.
28:44
Wow…super fast guys…GREAT job!
Thanks, Candy.
Measured my 5k from Wednesday. Turned out to be 4,705 meters. Need to add on an extra 300m I guess.
Pickup soccer today for 2 hours.
25:16. Did it by myself. 10DL 15 PUs
Made up last nights front squats
120kg x 2, 130kg x 2, 140kg x 2, 145kg x 2, – added belt, 150kg x 2
B.
Did a different conditioning today
20min EMOM
min 1: 15cal row
min 2: 10 T2B
min 3: 15cal row
min 4: 10 Deadlifts @ 100kg
Wanted to do something with the deadlifts and T2B from the last 2 nights, while not squatting too much (my knee has been niggly since the run on Wednesday).
Completed this one alright, everything unbroken.
This wasn’t too intense which was nice.