NEWS
SAT WOD Recording: Here
WOD
1 Mile Run
21-18-15-12-9-6-3
Burpee
Sit Up
Squat
Bent Over Row
1-Legged Bicycle
1 Mile Run
Post Time to Comments.
WOD Guidance & Goals:
Run the mile as if you’re running 3 miles (easy, comfortable). Find a steady pace for the burpees, sit ups, squats, bent over rows (db hold both ends) and 1-legged bicyles (per side), to minimize rest. The final mile run as fast as possible. Target 35-40 minutes.
34:15
45#barbell for bent over rows
35# DB
From 8:28 to 9:08 (about 40 minutes)
Probably would have been a little faster if I didn’t run into my aunt on the 1st run
35:20 what an awesome day for a run
Ted & Nina.
right before this one.
Ted 35# DB. Do not eat a
55:00
(2) 15# dB for bent over rows
did not time it exactly
did not do the last mile (hip)