“1 Deadly Mile” by DB
For Time:
-10 Deadlifts
-400m Run
-10 Deadlifts
Rest 1min
-10 C2B Pull-Ups
-200m Run
-20 Pull-Ups
Rest 1min
-10 KB SDHP
-400m Row
-20 Russian KBS
Rest 1min
-10 Deadlifts
-200m Row
-10 Deadlifts
Rest 1min
-10 T2B
-400m Run or Row
-20 Military Sit-Ups RX+ GHD Sit-Ups
**Athletes can start at top and go down or start at bottom and go up**
Barbell Loads = 225/155lbs RX+ 275/185 MRX 185/125
KB = 55/35# RX+ 70/55# MRX 45/25#
Compare to October 15, 2018.
EMOM- death by burpee C2B for 10 min
Made it through 7’s. Rested 8th minute; did 9th min- 9 burpee C2B; didn’t do 10th minute
*
WOD with all rowing; rest rxd weight and exercises
Completed @ 1630 (PR) – 1230 adjusted for rest
EMOM burpee *pull-up challenge
Made it through round 8 and got 7 in round 9
WOD MRX 125#
18:20
*did pull-ups instead of C2B
Strength-
First 5 mins- burpee/ bar mu’s
Min 6,7- burpee/ c2b
Min 8,9,10- burpee/ pu.
Made all 10 mins in time
Wod Rx-
18:24
Burpee C2B
Through 6 mins. Then 5 for 7, 8 and 9.
WOD RX’d w/ row on last 400m
15:03-4:00=11:03
Death by…
rested minute 9
WOD: MRX’d
19:29
Strength bar MU through minute 5, then switched to mix of C2B and pull ups, skipped minutes 7 and 9, finished everything else
WOD rx I think I switched up one of the 200 and 400 rows 19:17. Was defeating!
EMOM: 10 minutes
Burpee RMU through rd 4
C2B: minute 5 through 10
WOD RX: (Ran the last 400m)
15:18
WOD RX’d w/ row on last 400m
14:36-4:00=10:03
EMOM – Burpee to C2B
Got through all 10 min
WOD (185# DL – Everything else was Rx)
16:36
fun wod – thanks Breck!!
EMOM: First 3 mins: Burpee to Bar MU, Min 4 -7 Burpee C2B, Min 8 rest, Min 9 Burpee PU, Min 10 rest
WOD MRx:
17:40 (finished with Run)
Last year 19:51
Burpee Ring MU
1-2-3-1-2-3-rest-1-2-rest
WOD Rx
15:37 – 4:00 = 11:37
this WOD whooped me today
Burpee C2B
1-9 completed
Round 10 only got 8….
Wod RX w/ row last 400
6:00 class
15:46-400=11:46
9:30 class
14:51-4:00=10:51
Strength
Got 8 burpee CTB (8th Rep was questionable..)
Switched and got 9 burpee pull-ups
Only got 8 burpee pull-ups in round 10
WOD RX w/GHD sit-ups
18:05 Run, Run, Row, Row, Row
Legs were shaking at the end!
Notes for next time: butterflied 5 CTB, 5 kipping
I don’t know how to record this time.
18:05 with rests
14:05 minus the rests
WOD w/ 155 DL, 35 kB, GHD for TTB, row/row/bike/bike/bike
19:21
19:21-4 rest=15:21
EMOM for 10 minutes
All burpees to an 8’ bar
Min 1-7=Burpee Bar MU’s
Min 8=4 Burpee Bar MU’s + 4 Burpee C2B
Min 9-10=Burpee C2B
All reps completed and within their minute time cap.
WOD
As Rx’d with GHD sit-ups and row for the choice
Everything unbroken
Time: 15:10
Death by Burpee pull ups got through rd 5 then just did 3 each min
WOD w/125#, 25# KB, all rowing, 10 reg pull-ups & 20 ring rows
Time = 19:52 – 4:00 = 15:52
EMOM: First 6 mins: Burpee C2B, Min 7-10: mostly Burpee PU (only got 7, last 4 rounds)
WOD MRx:
18:37 (finished with Run)
WOD rx’d from top to bottom w/row for choice at end!
16:43-4:00=12:43
Burpee Ring MU
1-2-3-1-fx2-2-1-2-2-fx2
WOD as rx’d
18:06 – 4:00 = 14:06
Rested round 7&9
Did kip pull ups @ butterfly
WOD
155lb weight
Row/run
Finished 20 plus minutes
Emom
Failed the 5th bar mu in min 5
C2b min 6
6 pullups in mins 7-10
Wod top to bottom w 205# DL
17:11 total time
Burpee to Ring MU
6 mins completed
Wod RX+ Bike in place of runs and did 1k bike for choice
15:27-4:00
11:27
All Unbroken
Challenge:
1-3: burpee bar mu
4-6: burpee c2b
7: burpee pu
8: rest
9: some burpee pu
10: rest
WOD Rx: 21:37
WOD RX TOP DOWN, Run: 15:28-4:00=11:28
Burpee to bar MU
6 mins completed
Rested 7, completed 8 and rested last 2 rounds.
Wod RX w/ GHD
17:13-4:00
14:13
13:13 you mean
Wod rx
16:15, run
16:15-4
12:15
Strength – burpee bar MU through round 5.
WOD rx’d from top to bottom w/ run for choice at end.
16:00-4:00=12:00
Strength
Completed 4/5 ring MU in 5th round.
Wod rx top down- run/run/row/row/run
16:17-4
12:17
Strength
Even minutes did a few deadlifts
Odd minutes worked on trying to link so bar MUs
WOD Rx started at top ski/ski/row/row/row and GHD Sit-ups
18:11-4 rest: 14:11 (14:46 last year w/Ab mat sit-ups)
Tabata abs
Did Burpee strict C2B through 7
Finished Round 8 with Struct PU
Out of gas
—
Wod mostly RX
Subbed V-ups for T2B
Did GHD’s
15:12 – 4:00 = 11:12
1-3 burpee ring MU
4-7 burpee pullup
8-9-10 only 5 each rd
–
Wod with 185 and 55# / all on bike
16:06