WOD:
For time:
1 mile Run
100 Pull-ups *used green resistance band
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.
Results:
1:13:49
| 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 |
*had to stop to tape hands. Thank you Alex!!
Comments:
Woo hoo! I managed to finish the whole darn thing!
That first mile is either the first or second fastest mile I have enver run. I ran one faster in December (10:12), but it did not include the little back and forth piece in the GWPC driveway/parkinglot that Max has recently added to make it an actual mile. By the time I made it back to that part I had a horrible stitch, and had to walk the back and forth piece, so the December mile was probably still a little faster.
Each round consisted of 10 pullups, 20 push ups and 30 squats - though the order varied widely. The first round was 10pull-up(plu), 10 push ups (psu), 15 squats(sq), 10 psu, 15 sq. The pullups quickly got too hard to 10 at once, so I switched to cindy style rounds to try to just keep moving as much as possible. I also started running out of pullups so i switched to 5plu, 5psu, 5 sq, 5 psu, 10 sq. It was a LOT of transitions, but I was able to keep moving instead of waiting for the strength to eke out another rep.
And then half way through round 4 something clicked with the kipping action of the pullups and i was suddenly getting a lot more plu a lot more easily so i switched back to doing 10 plu at a go. Getting into the resistance band was awkward and time consuming enough that I really wanted to minimize the number of those transitions I had to make. I was extremely fortunate that Nick and I ended up at the pullup bar at the same time for several rounds, and he was sweet enough to help me by holding that band for me to get my foot in. It made a big difference.
The final rep scheme I used for the last 3-4 rounds or so was 10 plu, 10 psu, 15 sq, 5 psu, 5 sq, 5 psu, 10 sq. For some reason I had it in my head that I only needed to do 5 rounds. It was only at round 6 that I realized I needed to do 10 rounds which was quite a dissapointment.
The last mile was exceedingly slow, but my only goal was to be able to run every step - not necessarily run them quickly, and I managed that. I figured out that it was much smarter to run the back-and-forth bit on the driveway first so that when i was done at the end, I was just done.
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