double grace

60 reps 135# ground to overhead

mackey 7:43
tony 7:22
crunchy 8:17

sansom park

mtb 7 miles 1 hour

tuesday

EMOM 20 minutes
15 jumping squats
10 hrpu

100 weighted situps
4:57

monday

5 rounds:
50' oh lunges 45#
21 burpees
9:23

tabata
situps
plank

wod during nap time

amrap 20
3 muscle ups
15 ohs 45#

13 rounds
(39 mu, 195 ohs)

big cedar

14 miles MTB 1:24:00

texas firefighter games 2014

team competition

1st!!

texas firefighter summer games 2014

four events
2nd
8th
1st
3rd

3rd overall individual competition

tuesday

4 mile run 29:30?
7:22/avg mile

1-2-3-4-5-6-7-8-9-10
thruster 45#
burpees
6:00

sunday at the firehall

17 mile mtb on the river
1:02:00

14.2
every 3 minutes perform 2 rounds of:
ohs 95#
pullups

10, 12, 14, 16, 18 etc

mackey 202
crunchy 170

friday

ff oly team event 1

50 wallballs
30 deads
50 hrpu
20 power cleans
50 mtn climbers
10 shoulder overhead

mackey 12:00
tony 10:00

thurs

for time:
400m run
10 rounds:
6 ohs 95#
12 bar facing burpees
400m run

mackey 20:14
tony 20:34

13.4
amrap 7
clean and jerk
toes 2 bar
3-6-9-12-15-18

mackey 75
crunchy 76

dad's surgery

5 rounds each ... alternating
10 yd overhead lunge 45#
15 burpees
20 kbells 53#
19:00

handstand walks.

two fer monday

13.3
amrap12
150 wallballs
90 double unders
30 muscle ups

254 reps (14 mu)

2000m row contest
soto 7:39
clark 7:47
crunchy 7:52
frazier 7:25
mackey 6:59

sunday 5k at 100f

5k around the apartment
20:04 PR

friday

mtb 20 mile

for time:
50 calorie row
40 kbell 53#
30 grace 135#
20 pullups
10 snatch 135#

mackey: 12:16
tony: 14:14
crunchy: 17:52

early thursday

team mile , 400s
5:02
5:16

team amrap 6:
5 hspu
8 burpees
10 air squats
8 rounds + 3 reps

wednesday

for time:
60 bar facing burpees
30 ohs 95#
5 muscle ups
10:27

a tuesday

trinity river mtb ride
17 miles 1:00:33

3 rounds for time:
21 deadlifts 185#
15 pullups
9 front squats 185#
8:28

at home... with kids... and little time.

10 rounds for max rep burpees
1:00 work/1:00 rest
212 burpees

tabata situps
138
tabata planks
hurts

5th of july

amrap 20
18" step ups
9000'
40#
331 reps

amrap 20
18" step ups
open
40#
382 reps

48 of 48

5 mile 33:32

10 rds:
5 strict pullups
5 pushups hr
6:38

5 rds:
6 tgu 53#
30 situps
21:30

5 rds:
20 deadlifts 135#
20 air squats
20 lunges
10 jumping squats
10 jumping lunges
15:05

24 of 48?

farmer's walk 70# db 60 yd
21-15-9
thrusters 95#
front rack lunge 95#
farmer's walk 70# db 60 yd

7:00

endurance day

5 mile run trinity river trail 42 mins

gateway mtb ride 11 miles one hour.