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Hiit Mamas

Drop Your Excuses To The Floor

Wednesday 03.20.13

Hero WOD

Complete as many rounds as possible in 18 minutes of:
Run 200 meters
9 Deadlifts, 60 lbs
6 Bar facing burpees (demo on full site, down right side bar)

In honor of U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, who died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations.
90 DAY CHALLENGE: DAY 73
Vi-shake
no caffeine
no soda
only fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce refined sugar intake
drink at least 3 glasses of water a day
no fried food
get 8 hours of sleep
finish strong!
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Tagged With: 90 Day Challenge, burpee, deadlift, Hero, run 96 Comments

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Comments

  1. Steph says

    March 20, 2013 at 10:04 am

    Hi, when I click on bar facing burpee link, the video is the same as the one under the burpee link ( the cute guy with the red hat) : )

    Reply
  2. Denise says

    March 20, 2013 at 10:30 am

    7 rounds plus 200 meter run. That was tough!

    Done as RX'd except checking of the timer 3 times 😉

    Reply
  3. Steph says

    March 20, 2013 at 10:39 am

    Wow! Great workout, very tough! 7 rounds + run

    Reply
  4. AmyD says

    March 20, 2013 at 10:59 am

    Is the 200m run for each round?

    Reply
    • Denise says

      March 20, 2013 at 11:21 am

      Yes 200 meter run each round. Good luck!

      Reply
  5. Kati Swanson says

    March 20, 2013 at 11:04 am

    7rnds. (Thought my bar was set but my husbands was… Lol. Bad surprise. Took some time).

    Reply
  6. Kim Jackson says

    March 20, 2013 at 11:22 am

    7 rounds.
    20lb deadlifts
    Great wo!!

    Reply
  7. Abby says

    March 20, 2013 at 11:29 am

    8 rounds + .25mi stationary bike. All rounds .25mi on stationary bike, 20# dl, burpees as rx

    Reply
  8. Lydia says

    March 20, 2013 at 11:55 am

    4 rounds plus 200 m run. Question on Burpees is it one on each side of bar for12 total each round or do you count each Burpee for 6 per round. I did the twelve per round.

    Reply
    • Jen Morse says

      March 20, 2013 at 12:37 pm

      Its just 6 burpees…

      Reply
  9. aj says

    March 20, 2013 at 12:06 pm

    7 rounds
    Modified burpees(on my knees)
    10 lb dumbbells
    After 7th round I ran till the 1 mile mark.

    Reply
  10. Marie Mendoza says

    March 20, 2013 at 12:14 pm

    Is the 200 mts run for each round?

    Reply
    • Kim Reynolds says

      March 20, 2013 at 12:23 pm

      Yes

      Reply
  11. Kimberly says

    March 20, 2013 at 12:35 pm

    8 rounds + 200 m run
    30lb deadlifts

    Reply
  12. Mindy Kroll says

    March 20, 2013 at 12:39 pm

    7 rounds + 300 meter run (just kept running since I saw timer running out). 75# DL. Did burpee facing bar, jumped over bar and did burpee facing other side of bar.

    Reply
  13. Bethany Ingram says

    March 20, 2013 at 12:42 pm

    8 and used last 18 seconds to lay on the floor! All burpees had jump and p/u

    Reply
  14. Missy says

    March 20, 2013 at 12:51 pm

    6 rounds
    40# dead lifts
    Extra 200 meter run

    Reply
  15. Rebecca says

    March 20, 2013 at 1:03 pm

    5 rounds in 18:55
    16#
    Took me a little longer to figure out when I had actually reaced 200 meters running around the houses in my neighborhood (sorry neighbors, lol) and I had to climb stairs before each run- so I'm happy about those results!!

    Reply
  16. AmyD says

    March 20, 2013 at 1:05 pm

    7 rounds plus 200 meters and 9 dls. 40lbs for dl

    Reply
  17. LeeMac says

    March 20, 2013 at 1:29 pm

    8 rounds as rx'd

    Reply
  18. thea says

    March 20, 2013 at 1:32 pm

    7 rounds plus 200 meters
    40# DL

    Reply
  19. Megan Jordan says

    March 20, 2013 at 1:40 pm

    5 complete
    Plus run, deadlifts, and 1 burpee

    Reply
  20. Becky says

    March 20, 2013 at 1:47 pm

    7 rounds plus 200 meters, I think. Lost count
    40 lb deadlift

    Reply
  21. Jana Pace says

    March 20, 2013 at 2:11 pm

    5 2/3 rounds

    Reply
  22. Jo Bethea says

    March 20, 2013 at 2:30 pm

    6 rounds with 400 meter run each round(done in gym and ran 3 full laps to make it back to starting point where bar with weights sat waiting)

    Reply
  23. Heather Lipe says

    March 20, 2013 at 2:37 pm

    6 rounds as Rx'd

    Reply
  24. Tiffani Leavitt says

    March 20, 2013 at 2:39 pm

    7 rounds; 40# DL; sweating!!!

    Reply
  25. Joy Helgren says

    March 20, 2013 at 2:51 pm

    7 rounds…3 burpees short of 8.
    58# DL

    Reply
  26. Jenelle says

    March 20, 2013 at 3:04 pm

    7 full rounds + 200m run and 6 DL. Finished 8 rounds after buzzer, as rx'd.

    Reply
  27. Ronna James says

    March 20, 2013 at 3:09 pm

    5 rounds
    30#DL
    400 meter run each round(totally spaced on the distance.)

    Reply
  28. Shawnandmeganplus4 says

    March 20, 2013 at 3:15 pm

    7 rounds

    Reply
  29. Valentine says

    March 20, 2013 at 3:17 pm

    My goal was 8 rounds, but I made it to 7 even. First time with 60# DL's.

    Regular burpees, but did tuck jump in between 🙂

    Good workout!!

    Reply
  30. Justine Fansher says

    March 20, 2013 at 3:22 pm

    Timer ran out at end of deadlifts on the 9th round, but I still finished out the burpees! 65# deadlifts. This is my first time commenting, but I've been doing these workouts for 3 1/2 months. I LOVE the variety — never bored!

    Reply
  31. Rachael says

    March 20, 2013 at 3:22 pm

    5 rounds + 200 meter run finished 6th round after time.
    Really wanted to skip today after spending all day at Disney yesterday with four kids, but I decided to push through it anyway. Glad I did!!

    Reply
    • Jenni says

      March 23, 2013 at 5:03 am

      Rachel- We were at Disneyland together!! I just did Monday, Tuesday, Wednesday with my 4 kids. Exhausting!! You are better than I am!

      Reply
  32. erin elmore says

    March 20, 2013 at 3:50 pm

    8 rounds…..my cool down was laying flat on the floor trying to catch my breath. Great workout

    Reply
  33. tanya says

    March 20, 2013 at 3:53 pm

    8 rounds as rx'd

    Reply
  34. Sarah says

    March 20, 2013 at 3:53 pm

    7 rounds. Still using a stationary bike instead of running. I tried to make each one a few seconds longer as a figure each run would probably be a slower as I got more tired.

    Reply
  35. ~MT says

    March 20, 2013 at 4:37 pm

    Anyone know if it is posted anywhere on the blog running equivalents? I thought I saw them somewhere, but can't find them?

    Live in snowy, freezing MN and won't be doing any running outside!

    Thank you!

    Reply
  36. Ian and Amy says

    March 20, 2013 at 4:46 pm

    7 rounds
    60 lb dl is tough!

    Reply
  37. kasey says

    March 20, 2013 at 4:51 pm

    7 rounds with 17 sec to spare

    Reply
  38. kasey says

    March 20, 2013 at 4:54 pm

    MT I believe she had posted running equivalents on the facebook page

    Reply
  39. lisa says

    March 20, 2013 at 5:08 pm

    6 rounds

    Reply
  40. wow mom says

    March 20, 2013 at 5:23 pm

    7 rds
    50# dead lift
    Regular burp w jump

    Reply
  41. There Once Was A Bee says

    March 20, 2013 at 6:03 pm

    8 rounds 62# deadlift

    Reply
  42. Katrina OK says

    March 20, 2013 at 6:25 pm

    5 rounds with 20lbs

    Reply
  43. Gillian Monte says

    March 20, 2013 at 6:32 pm

    6 rounds plus 200m and 9 deadlifts.
    30lb for deadlifts.

    Reply
  44. Gina Tate says

    March 20, 2013 at 6:50 pm

    I subbed angie for this wod cuz my ankle is still a bit swollen so running or jumping.is out of the question for today
    21:02

    Reply
  45. Amber Carter says

    March 20, 2013 at 6:56 pm

    6 rounds 50 lb deadlift

    Reply
  46. Jen Morse says

    March 20, 2013 at 6:59 pm

    200 Jump rope instead of run, which actually took me longer than running 200 m…
    85# dead lift

    5 rounds + 200 jr

    Reply
  47. Rujoco03 says

    March 20, 2013 at 7:12 pm

    As rx'd, 6 rounds plus 200 meters and 9 DL, finished bar facing burpees to complete 7th round after timer went off.

    Reply
  48. kelley P says

    March 20, 2013 at 7:25 pm

    7 rounds & finished running to equal 1 mile

    Reply
  49. Cassie says

    March 20, 2013 at 7:50 pm

    5 rounds regular burpees

    Reply
  50. Ashley says

    March 20, 2013 at 7:52 pm

    wow – 6 rounds – ran for 2 minutes instead of 200 meters..

    Reply
  51. Berta Crowe says

    March 20, 2013 at 8:21 pm

    I am VERY impressed with you guys! I only did 3 full rounds, plus 100 meters running into the 4th. I reset my timer and finished the 4th round – went over 3:43.

    Almost as RX'd – I only had 50# for deadlifts, BUT I RAN ALL OF THE RUN SEGMENTS!! Trust me…it's a big deal! 🙂

    Reply
    • Rachael says

      March 21, 2013 at 12:53 am

      Way to go Berta!!

      Reply
  52. Sarah B. says

    March 20, 2013 at 8:27 pm

    5 rounds, plus one more 200m run.
    30lb deadlifts
    I interpreted 6 bar-facing burpees as 6 burpees, not 12, so that's what I did. Hope that was right. I figured I'd err on the side of fewer burpees 😉

    Reply
  53. Katie says

    March 20, 2013 at 8:34 pm

    7 rounds + 200 meter run
    50# dead lifts

    Reply
  54. Erica Thornton says

    March 20, 2013 at 8:51 pm

    7 rounds + 200m run
    65# DL
    Nice one!

    Reply
  55. yelly16 says

    March 20, 2013 at 9:07 pm

    6 1/3 rounds after 5 mile run.

    Reply
  56. Rissa W says

    March 20, 2013 at 9:13 pm

    7 complete rounds plus 200 m run, 9 DL and 2 burpees

    Reply
  57. ~MT says

    March 20, 2013 at 9:21 pm

    4 rounds + 100m run

    Reply
  58. Kim V says

    March 20, 2013 at 10:09 pm

    Sitting this one out. Just did 2.5 hours of calf deep snow shoeing. Exhausted

    Reply
  59. Donette says

    March 21, 2013 at 12:13 am

    7 rounds plus 1 run.

    Reply
  60. Alea Herrmann says

    March 21, 2013 at 12:29 am

    6 rounds plus 200 meter run

    Reply
  61. Lea says

    March 21, 2013 at 12:42 am

    4 rounds + 200m

    I wonder if I didn't calculate my run distance correctly…oh well, still worked!!

    Reply
  62. PTRunner says

    March 21, 2013 at 12:54 am

    7 full rounds, then ran til timer went off so another 400m. Regular burpees

    Reply
  63. LindaK says

    March 21, 2013 at 2:30 am

    7 rounds 50#DL

    Reply
  64. laura says

    March 21, 2013 at 2:58 am

    8 rounds my block there & back is 150 meters so thats what i did. Got through to run + 6 deadlifts 60#

    Reply
  65. Kimberly S says

    March 21, 2013 at 3:16 am

    8 rounds in 18:05. Only had 35lb weight for dl.

    Reply
  66. Kelli A says

    March 21, 2013 at 3:24 am

    6 rounds with 12 seconds to spare.

    Reply
  67. Jessica says

    March 21, 2013 at 3:25 am

    6 rounds, 8 lb dumbells, stepped in and out of most of the burpees. Finished with 400m run.

    Reply
  68. Cassi says

    March 21, 2013 at 3:46 am

    6 rounds, 1st 200m run, last 5 200 jump rope rest as rx'd

    Reply
  69. Keirsten says

    March 21, 2013 at 4:08 am

    7 rounds 200 meter run 50lb dead lift 6 burpees. Loved it!!

    Reply
  70. Tambra M says

    March 21, 2013 at 4:17 am

    8

    Reply
  71. Kalyn says

    March 21, 2013 at 4:28 am

    Wanted to finish the 6th round so finished in 19:37.

    Ran 250 m (ease of measurement- indoor track)
    Deadlifts – 60# x 2 rounds, 40# x 4 rounds
    Regular burpees with jump

    Was definitely feeling the love/hate relationship today! 🙂

    Reply
  72. brita.schroeder says

    March 21, 2013 at 4:51 am

    7 rounds
    95 lb deadlift

    Reply
  73. jesselle pena says

    March 21, 2013 at 5:39 am

    oh man! i just realized i did 600 meters instead of 200 for three rounds! no wonder, i was like how are these ladies running 4 miles int 13 minutes!

    Reply
  74. Berta Crowe says

    March 21, 2013 at 10:36 am

    Thanks, Rachael!! 🙂

    Reply
  75. KPgr8ful says

    March 21, 2013 at 11:39 am

    8 rounds as rx'd
    Added 6 more burpees b/c had extra :20 on clock
    Wowzer

    Reply
  76. Adria says

    March 21, 2013 at 3:15 pm

    5 rounds plus almost another 200m. 30# dl.

    Reply
  77. Megan Suto says

    March 21, 2013 at 3:34 pm

    6 rounds 80#deads…that was a rough one.

    Reply
  78. Sarah says

    March 21, 2013 at 5:40 pm

    5 rounds with one minute left. could. not. do. it.
    Slowly getting myself back after 3 months of sickness and chaos
    subbed running with jump rope dr. ordered no more running. ever.

    Reply
  79. Becky Parker says

    March 22, 2013 at 1:50 pm

    Forgot to log this. 7 rounds plus another run.

    Reply
  80. Michelle V says

    March 22, 2013 at 6:52 pm

    7 full rounds plus 2/3 of the 8th round 20# for deadlifts

    Reply
  81. Kim C says

    March 23, 2013 at 12:20 pm

    5 complete rounds
    200m run
    9 deadlifts
    1 burpee

    Reply
  82. Vanessa says

    March 23, 2013 at 5:57 pm

    7 rounds +200M+1DL used 95# for DL. Thanks!!

    Reply
    • Vanessa says

      March 23, 2013 at 6:23 pm

      Hubby 8 rounds+100M with 185# DL

      Reply
  83. Kate Huether says

    March 23, 2013 at 8:12 pm

    6 rounds as rx'd plus an extra 100m run. This included running up and down the stairs each time. I ate a slice of pizza shortly before starting this one and I now know that was a terrible idea lol..

    Reply
  84. Hanna V says

    March 24, 2013 at 10:03 am

    7 rounds
    Only 45 lbs on dl
    What a killer after 20 km XC skiing!
    Felt so slow!

    Reply
  85. Dove says

    March 25, 2013 at 9:37 pm

    7 on the dot subbing 1 minute jumprope for run

    Reply
  86. Maria Ernestine says

    March 27, 2013 at 12:00 pm

    Pat – #95 DL – 8+200 meter run

    Maria – #65 DL – 8+200 run

    Reply
  87. Christy Homan says

    April 3, 2013 at 9:47 pm

    5 rounds as RX'd

    Reply
  88. Katiecj says

    April 29, 2013 at 11:04 pm

    K 5 rounds
    D 4 rounds
    S3 rounds

    Reply
  89. Katiecj says

    April 30, 2013 at 12:33 am

    Just realized we ran 400 m each round not 200 whoops now I feel better that our rounds were not as high as everyone elses

    Reply
  90. Katiecj says

    April 30, 2013 at 12:33 am

    Just realized we ran 400 m each round not 200 whoops now I feel better that our rounds were not as high as everyone elses

    Reply

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