WOD:
For time:
1 mile Run
100 Pull-ups
*used green resistance band
200 Push-ups
*squatted to a med-ball
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.
Reults:
1:04:01
11/8/09
| 6/12/09
|
Exercise
| Time
| Elapsed
|
1 Mile
| 10:58
| 10:58
|
Round 1
| 3:48
| 14:46
|
Round 2
| 2:33
| 17:19
|
Round 3
| 3:44
| 21:03
|
Round 4
| 3:53
| 24:56
|
Round 5
| 4:16
| 29:12
|
Round 6
| 4:27*
| 33:39
|
Round 7
| 4:13
| 37:52
|
Round 8
| 4:10
| 42:02
|
Round 9
| 4:13
| 46:15
|
Round 10
| 3:58
| 50:13
|
1 mile
| 13:48**
| 1:04:01
|
|
Exercise
| Time
| Elapsed
|
1 Mile
| 10:34
| 10:34
|
Round 1
| 4:28
| 15:02
|
Round 2
| 4:17
| 19:19
|
Round 3
| 4:59
| 24:18
|
Round 4
| 5:00
| 29:18
|
Round 5
| 4:24
| 33:42
|
Round 6
| 4:25
| 38:07
|
Round 7
| 5:22
| 43:29
|
Round 8
| 7:42*
| 51:11
|
Round 9
| 5:14
| 56:25
|
Round 10
| 4:37
| 1:01:02
|
1 mile
| 12:47
| 1:13:49
|
|
*paused to drink some water
**includes about 50 seconds of 'transition time' to get downstairs and start the run.
Comments:
Wow - nearly 10 minutes better than my
last time. It looks like, on average, every round was about a minute faster.
I was really able to pump out the pullups without too much trouble this time - i could almost always get a set of 8 before having to rest - i wish we had a smaller band.
It looks like maybe in round 2, when i was still tweaking what to put where, i might have forgotten to do something ... or maybe i just did it really fast ... >.> ... So my time might be more like 1:05, but eventually I developed a rep scheme that really helped me get through the pushups without hitting muscular failure.
1 round =10 pullups, 9 pushups,10 squats, 7 pushups,10 squats, 4 pushups,10 squats
It doesn't mean that I was able to get all the pushups in straight sets, I still had to stop and take a breath or two between some reps, but it I never needed more than a breath or two, so it effectively allowed me to stay in nearly constant motion.
I used a med-ball to squat to because I have a tendency to go farther down than I need to, and I suspect that little aid had something to do with my decreased time - I sorta wish I hadn't used it just so today's time was a closer comparison to the last time - but i definitely liked having it (it has a little bounce >.> shhhh)
Daniel said that my form looked pretty good throughout - clean decisive reps. Which is good to hear.