Monday 09.09.13


4 rounds for time of:
Run 200 meters
11 Thrusters, 20 lbs
Run 200 meters
11 Push press, 20 lbs
Run 200 meters
11 Bench press, 20 lbs

Post time to comments.

 Loren, a long time friend of our family and an Army Infantry and Iraq War Veteran, was at our house on Wednesday and did the Hotshots Hero WOD with me. But he decided that instead of doing 6 rounds, he was going to do 19 rounds, one for each of the Hotshots that were lost on June 30th. It took him over an hour. His dedication and honor was inspiring so this WOD is for him. (pictured above)
no caffeine
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
3 glasses of water a day
no fried food
8 hours of sleep
finish strong!


  1. Also did 20 reps on all exercises… forgot the number when I got outside and just did 20.

  2. 3 rounds about 15 min. Baby woke up and a visitor came by.

  3. First timer to this site! I was only able to do 2 rounds before needing to get ready for work and kid to school. My 2 rounds took me 17:18 (so I guess 4 rounds would have taken about 35 minutes). I am most proud of the fact that I set my alarm and got up early to workout for the first time in months! Just need to get out of bed earlier next time.

  4. Ran 2.00 miles this morning

    3:20 everything as rx'd except did bench dips instead of bench press. Didn't know what the bench presses were.

  5. First ran 3.6 miles

    30# for all

    Did all my runs in the rain. It was a nice change from the heat.

  6. 22:55
    Felt super slow today, and KNEW I was over-running, my time just felt too slow. I walked it with my GPS app after all done and I had ran a total of 3540 meters. That was a lot extra. Don't take for granted that your block is 100 meters, like I did. Geesh. However, now that I know I ran that much I am much happier with my time.
    I was chanting "this sucks, this sucks" the whole time!
    Thanks Jenni!

  7. 29:18 4x around small gym 200m did some mountain climbers when knee was sore. Everything else as RX'd

  8. 34:54 w/modifications –
    Run 200 meters
    11 thrusters w/24#
    Run 150 meters
    11 push press w/24#
    Run 100 meters
    11 bench press w/24#
    – I don't know about you, but this was one of those where I got to the point of "I hope I can finish" instead of minding the timer! lol

  9. 18:40 with baby jogger
    Quick time because I did 2x sets of all arm reps prior and post run. Took a 10 to 15 sec break btw 200m

  10. 18:35

    No stroller.

    I'm inspired by Loren's tribute to the Hotshots. What a meaningful way to remember them!

  11. Wow, Loren you are an animal! I died on the hot shots WOD, amazing that you did 19 rounds! What a great tribute! 🙂 Todays WOD I did in 20:58 and I am absolutely dripping sweat!!!! Thanks for the great workout!

  12. 20:04 for three rounds. Subbed bpu for bench presses since I couldn't figure out a bench outside.

    Mods for preg: was getting some RL pain so I dropped the weight on the thrusters after rd 1, and had to speed walk a few of the runs. Annoying ;). But glad to be out there at least.

  13. 22:50
    Took 20 sec to get the treadmill running each time, so really added to my time 🙁
    45# on bench press

  14. 28:30

    30lb thrusters and push press
    subbed push ups for bench press

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