“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
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
WOD Rx’d
30:06
“Runners Mile” in 10:30
All BB movements unbroken
Wod RX
Runners mile
9:11
Total time
28:02
WOD RX+
Runners Mile=10:28
Total: 32:06
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
WOD rx except rowed
28:13 – 11 minutes rest = 17:13 work time
All barbell unbroken. First mile was 10 something
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
WOD MRX…all rows
Total time 30:33-11 min rest…19:33 work
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
Runners Mile
9:16 – 4:00 rest = 5:16
—-
Lifters Mile – Modified
DL, HPC, Front Squats @ 135#
S2O, G2O @ 95#
Overall Time – 29:40
WOD RX+
Runners Mile=9:41
Total: 32:30
Died off at the hpc
WOD RX +
Did the Assault bike instead of running
28:02
WOD: bb 75#
Bike /Row. 32:42
WOD Rx:
Runners mile
10:04
Total time
34:34
“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
WOD Rx
Runners Mile – 8:44 or 8:45 (One of the two.. Cant remember)
Total: 26:45
8:44 – 4 = 4:44
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
Runners mile
9:48 – 4:00 = 5:48
Lifters mile
17:06 – 4:00 = 12:06
Total time
29:54 – 11:00 = 18:54
95# BB
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
That’s a nice way to see it since you killed me on the 2nd part – well done!
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
Wod with assault bike and 105lbs
1st Jenks mile=9:40 pr
Total time=27:43
Rx
1st mile: 10:29-4:00=6:29
2nd mile: 34:26-13:49-4:00=16:37
MRX @ 95#
35:12
Took a little break due to rib cramping.
Runners Mile vs Lifters Mile
41:46 RX+ (95lbs)
Great job!!!!!!
WOD with 75# front rack lunges
35:01
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
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
WOD Rx’d
31:13 unbroken
10:20 Jenks mile run
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
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