Wednesday, June 26, 2019

“Runner’s Mile vs Lifter’s Mile” by DB
For Time:

-400m Run
Rest 1min 
-200m Run
Rest 1min 
-400m Run
Rest 1min 
-200m Run 
Rest 1min
-400m Run 
Rest 3min
-400m Run
-20 Deadlifts
Rest 1min 
-200m Run
-20 Hang Clean 
Rest 1min
-400m Run
-20 Front Squat 
Rest 1min
-200m Run
-20 S2O
Rest 1min
-400m Run
-10 G2O
Barbell Wts=115/75 RX+135/95 MRX 95/65

34 thoughts on “Wednesday, June 26, 2019”

  1. Jeremy Fullingim

    Modified cardio portion; lifts were rx weight (115)
    1st mile: row
    2nd mike: assault bike w/lifts

    1st: finish at 9:23 (rest included)
    2nd: finish at 27:44 (12:23-27:44) = 15:21 (rest included)
    – Final finish time w/ all rest: 27:44

  2. WOD w/55#
    “Runner’s mile” 13:30 – 4:00 rest = 9:30
    “Lifter’s mile” 20:12 – 4:00 rest = 16:12
    Total = 36:42 – 11:00 rest = 25:42

  3. WOD rx except rowed
    28:13 – 11 minutes rest = 17:13 work time
    All barbell unbroken. First mile was 10 something

  4. WOD: RX’d (28:42)
    “Runner’s Mile” 9:56 – 4:00 = 5:56
    “Lifter’s Mile” 15:46 – 4:00 = 11:46
    Total: 28:42 – 11:00 = 17:42

  5. WOD
    Rx+

    “Runners Mile”
    400-1:26
    200-0:40
    400-1:18
    200-0:42
    400-1:17
    Total time: 9:23-4:00(rest)=5:23
    “Lifters Mile”
    400+DL-1:53
    200+HPC-1:31
    400+FS-2:55
    200+S2O-1:42
    400+G2O-2:56
    Total time: 14:57-4:00(rest)=10:57
    Overall Time=27:20

  6. Runners Mile
    9:16 – 4:00 rest = 5:16
    —-
    Lifters Mile – Modified
    DL, HPC, Front Squats @ 135#
    S2O, G2O @ 95#
    Overall Time – 29:40

  7. Chris Mafille

    “Runners Mile”
    400-1:22
    200-0:43
    400-1:28
    200-0:45
    400-1:29
    Total time: 9:47-4:00(rest)=5:47

    “Lifters Mile”
    400-1:39
    200-1:05
    400-1:58
    200-1:04
    400-2:05
    2nd mile = 7:51
    too much time resting on lifts (MRx)
    Overall Time=34:14

  8. WOD with rx+ weight and all assault bike
    30:22 – 11:00 = 19:22 total

    Biker’s 4K in 9:17 – 4:00 = 5:17
    Lifter’s 4K in 30:22 – 12:17 – 4:00 = 14:05

  9. Runners mile
    9:48 – 4:00 = 5:48

    Lifters mile
    17:06 – 4:00 = 12:06

    Total time
    29:54 – 11:00 = 18:54

  10. WOD with RX+ weight and all assault bike ( rare for me RX+!)
    27:27-11:00 = 16:27 total

    Biker’s 4K in 9:22- 4:00 = 5:22
    Lifter’s 4K in 27:27-12:22=15:05-4= 11:05
    We split Dunham! Nice job

  11. WOD w/75# and assault bike
    Total: 32:43-11:00=21:43

    Runners mile – 10:50-4:00=6:50
    Lifters mile – 18:53-4:00=14:53

  12. Chadwick Warren

    RX’D
    Jenks mile
    9:14
    Lifters mile
    14:52
    Total time
    27:06
    Died on the running but glad I got out there good job Kent and Branson

  13. WOD RX+ (challenged Dee to do 75# so I did 95#) with Rowering
    Runners Mile: 10:09-4 rest = 5:09
    Finish 30:54
    DL unbroken
    HPC 11-9
    FS 10-10
    S2O 12-8
    G2O 6-4 (Snatch)

    All rows under a 2:00/500m pace except the last 3

    Great job 4:30 class

    Tabata Abs

  14. Dan, thanks for working out with me! Just Dan the Man and me at 6:30. And yes,
    it was still HOT!

    WOD w/55#, on lifts did 20 for deadlifts and all the others just 10–did all
    runs…and sorry Breck, I left my board on the weights and I don’t remember my mile time; I think is was 13:34 – 4 = 9:34 (but that really sounds too fast!)

    40:00 …right at cap…so glad I only did 10 ea on FS,S2O and GTO

  15. Runners mile
    1:26
    0:46
    1:28
    0:46
    1:24
    Total time=9:50-4:00=5:50
    Lifters mile
    17:53-4:00=13:53
    Total time=30:43-11:00=19:43

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