Saturday 130608
“Six Max Efforts”
Event 1: Row – 3 minutes – max calories
3 min rest
Event 2: Deadlift (275#/185#) – 3 minutes – max reps
3 min rest
Event 3: L-sit – accumulate as many seconds as possible in 3 minutes
3 min rest
Event 4: Overhead Squat (95#/65#) – 3 minutes – max reps
3 min rest
Event 5: Pull-ups (chin over bar) – one max effort without coming off the bar
**must begin pull ups within 5 seconds of the start**
Rest begins when you finish your pull-ups until start of run (6 min after start of pull-ups)
Event 6: 800m Run for time
Post results to responses.
Compare to March 20, 2010.
Annie – 6:09 (PR by 1:24)
DB Grace w/ 50# – 3:33
3 miles untimed
Row: 47 cals
DL: 27
L-sit: 110s
OHS: 25
PLU: 27
800m: 3:15
Row 49
OHS 20
Pullups 25
Deadlifts 20 (245#)
L sit 60 seconds
300 meter run 3:44
Row: 60cals
DL: 20reps
L-Sit: 77secs
OHS: 15reps (sad performance)
PLU: 29reps
800M: 3:33
For time:
12 Squat snatch (Men 135 lbs, Women 95 lbs)
24 Toes to bar
36 Box jumps (Men 24” box, Women 20” box)
9 Squat snatch
18 Toes to bar
27 Box jumps
6 Squat snatch
12 Toes to bar
18 Box jumps
14:something
REST 5 minutes, then
4 rounds
400 Mtr
3 mu’s
11:something
Row=70
Deadlift=36
L-sit=78
OHS=37
Pull-ups=30
800 Meter run=3:49
Row: 57 cals
DL: 26
L-sit: 78 seconds
OHS: 35
PLU: 21
800m: 3:25
Row: 47 cal
DL (245#): 30
L-Sit: 100 sec
OHS: 21 (really struggled with that one for some reason)
Pull-up: 25
800m: 3:58
Looking forward to a rest day tomorrow…
Fire Training. Trained for Mayday calls with turnout gear and SCBA. Belly crawl several feet while getting tangled in cables, call Mayday. Crawl till you have no egress or no ingress, call Mayday. Crawl up through toilet lid size hole and then crawl through stud size opening. Crawl till roof collapse and try to free yourself to reach radio and call Mayday. Crawl out to platform until floor drops out from under you and land on mattress.
Not for time but practiced for form.
Stay safe everyone.
Row: 38 cal
DL (155lb): 23
L sit (modified knee sit): 110 seconds
OHS (55lbs): 18
Pull up: 20
800 meter: 4:14
Row=50
Deadlift=25
L-sit=84
OHS=42
Pull-ups=23
800 Meter run=3:43-ish I think