Monday 181015
“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#
Post total time minus 4 minutes of rest to comments.
Deadlifts
6@405#
4@435#
3@465#
5@435#
No max rep set for me. . .
WOD Rx’d starting from the top with a row for the last 400m
16:54-4:00=12:54
Deadlifts 6-4-3-5 @ 155-175-205-175
WOD w/125#DL, 25#KB, all rowing, ring rows sub for PLU, GHD’s for sit up/t2b
17:42 – 4:00 = 13:42
Deadlifts 6-6-4-6-6@155
WOD w/155 DL, 35 KB, all pull-ups, GHD’s for sit-ups, bike/row/row/row/bike
19:22-4:00=15:22
Strength
6@175 only 65%
4@195 about 70%
3@205 about 72%
5@195
15@205
Wod RX
15:29 total time minus rest
3:16
3:21
3:14
2:01
3:37
Deadlift
225-345-365-395
Wod rx (top down, row on choice)
14:45 – 4:00 = 10:45
Deadlifts
6@225#
4@245#
3@265#
5@245#
3@275#
WOD MRx
19:19-4:00=15:19
Deadlifts
130-140-150-140-150 (5 Reps)
WOD
20:41 – 4:00=16:41 (over 20 min cap)
DL #125, KB 35#, C2B used green band.
Wod w/ 145# DL top to bottom with row as choice
17:14-4:00
13:14
Nice job Nikki!!
DL 105-180 did not do max reps
WOD with 135#, everything else RX
Too to bottom and run on choice 17:52-4:00
13:52
50 ghd sit-ups
Deadlift e3mom
6@255#
4@270#
3@295#
5@275#
3@295#
WOD Rx
1. 10 dl, run 400, 10 dl: 2:57
2. 10c2b, run 200, 20 pu: 6:58-3:57=3:01
3. 10sdhp, row 400, 20 rkbs: 11:10-7:58=3:12
4. 10 dl, row 200, 10 dl: 14:54-12:10=2:44
5. 10t2b, row 400, 20 msu: 19:22-15:54=3:28
Total: 19:22-4:00=15:22
Deadlifts
6@155
4@185
3@215
5@225
5@240 (90%)
WOD w/155#DL 35# KB and GHDs starting from top with 400m row at end!
16:25-4:00=12:25
Clean
2@135-185-205-225
1@245-255
Chain Squat
5@225-245-265-285-300
Deadlifts
6@315
4@345
3@365
5@345
4@365
Wod RX
15:24-4:00=11:24
Deadlifts 135, 155, 185, 195 and 15 @ 195
WOD… 135 dead, 25 kB, green band for 1/2 pull ups and ring rows for other half…did WOD backwards so did strict C2B, all rows
14:02
Deadlifts 155, 185, 195, 185 and 15@195
WOD… 135 deads, 25 kB, all rows and green band/ring rows for pu and strict C2B (did WOD bottom up so used my energy on the C2B)
18:02-4 min= 14:02
Wod rx +
16:25 – 4 = 12:25
Last 400m I ran – but it was everything I had to finish and not stop ha! 185#, 55# kb, ghds
Deadlifts
6 @ 315
4 @ 335
3 @ 355
5 @ 335
5 @ 355
WOD Rx’d (top to bottom, 400m run at the end)
18:31-4=14:31
DL
6@335-4@365-3@395-5@365
Wod+, 96# kb
Through last run at 20 min
Deadlifts
6 @ 315
4 @ 335
3 @ 355
5 @ 335
4 @ 355
WOD Rx’d (top to bottom, 400m run at the end)
16:19-4=12:19
RX – 18:04
– 4 min, so 14.04 min RX
Deadlifts
upto 5@275#
—
WOD. Rx’d. (top to bottom, GHD’s instead of TTB, 400m row at the end)
15:51-4 = 11:51
—
abs
WOD RX+ Top to bottom with row on the choice
15:16-4:00=11:16
Did 4 sets of 5 w/ 225 for deadlifts
*
WOD- modified all runs to rows. Rest I did as written for rx weights and movements. Started from top.
Finished at 16:48 (12:48 adjusted for rest time)
WOD
As Rx’d with GHD sit-ups and row on the choice
Time: 15:11
Deadlifts
5@265
4@295
1@315
2@295
Didn’t have time to get warmed up to the percentages
WOD W/ski erg for runs in the beginning; top down
18:46