Sled drag triplet

100lbs in sled (drag 60 yards)
6 burpees
12 Hip Extensions

5 rounds

11:50

Bruised belly from GHD

Friday WOD

5 X 5 Deadlifts

With the young guys

135 warmup

225
275
295
295
295

Them
145 X 5

Triplet

21-15-9
1\2 BW DL
1 pood KB (or 30 lb)
Burpees

Darcy 10:27
Mel 14:30

Wednesday Tabata

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Me, Mel and 2 students
37, 32, 44 and 37

FGB

1st workout with school kids

Fight Gone Bad
45lb bar

289 reps
The boys all beat me but no ROM and 20 cal min on the rower :) (impossible)

Firefighter combat challenge

Warmed up 2 hours prior to test...
Wall balls and double unders for fun.

Ran the course in 1:52 (was told it would take 3 min)
In full gear with tank, hauling hose, sledge hammering railroad steel, climbing stairs and dragging a 175lb dummy 100ft. Told the guy after I wanted to try again for a better time since I was pacing myself and could have done better. He looked at me like I was a little odd.

Burpee KB Ladder

Every min do that many reps of burpees and KB (1 1\2 Pood) until unable to complete reps within that certain minute. Then continue using only the KB reps per minute.

Got 8 rounds
Continued on to 13 rounds only KB

Pulled 60lb tire 1 min on, 30sec off, 45sec on, 15 sec off, 30 sec on, 15 sec off
forwards pull and then backwards pull