Posts Tagged ‘ 1 mile ’

WOD 030717

Front squat 5-5-3-3-3-1-1-1-1-1 reps
Run 1 mile

185-225-245-255-265-275×5

6:39

FS in about 15 mins total.

WOD 091615

For time:
Run 1 mile
100 sit-ups
100 back extensions
Run 1 mile

Mix and match back extensions and sit-ups as needed.

First mile 6:41, SU and BE in sets of 10, last mile 7:07.

22:14

WOD 122014

Run 1 mile

6:41*

(*5680′, farm, 32 degrees)

WOD 031414

Run 1 mile

5:36

PR (I think. I can’t find the last time I ran just 1 mile by itself.)

020114

Murph

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

34:23

6 lb ballistic vest. Runs outside, 19 degrees, 6:30 and 6:23. All sets unbroken- 5,10,15.

WOD 111211

Murph

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

34:30

1 mile: ~6:45
5,10,15 x 20rds- ~21 min
1 mile: ~6:45
No body armor or weight vest.

WOD 091211

Tabata “Bottom to Bottom” Squat
Run 1 mile

Clock starts for run on rising from last squat.

The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate – no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the “normal” Tabata squat, motivates full hip extension. Also, the ten second rests don’t seem as short with this protocol!

16,14,14,12…12, 6:51