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Hiit Mamas

Drop Your Excuses To The Floor

Wednesday 09.11.13

HERO WOD

For time:
66 Deadlifts, 60 lbs
66 Box jump, 18 inch box
66 Kettlebell swings, 20 lbs
66 Knees to elbows
66 Butterfly sit-ups
66 Push-ups
66 Thrusters, 20 lbs
66 Wall ball shots, 10 pound ball
66 Burpees
66 Double-unders (264 singles)

Post time to comments.

Mamas, I know this WOD is brutal. I know it will most likely take an hour to complete. I have only scaled the weights and changed the pull-ups to push-ups from the original WOD. If you are new and KNOW that you can’t complete this WOD as RXed, do 33 of every exercise instead of 66. For those of you who have been a Mama for a while and would like to challenge yourself and honor those who fell this day 12 years ago, join with me. 
90 DAY CHALLENGE III: DAY 67
Vi-shake
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!
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Tagged With: 90 Day Challenge, 911, box jump, burpee, deadlift, double-under, Hero, kettle bell, KTE, push-up, sit-up, thruster, wall ball 46 Comments

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Comments

  1. Denise says

    September 11, 2013 at 10:22 am

    41:02
    Subbed floor KTE for the sake of time. But used 12 lb ball for wallball. (Outside workout)

    I'm glad my body woke me up at 3:30 in time for this one.

    Reply
  2. Julie says

    September 11, 2013 at 11:21 am

    39:48
    Did 1 round of 33
    Then broke it into 3 rounds of 11
    I wanted to keep my form too.
    45#DL
    KTE on bar
    All bpu
    burpees with pu
    used my daughters soccer ball for wb

    My body woke me up at 4:45…glad I could get it in. Usually at some point I want to quit…today I wanted to keep going. Thanks!

    Reply
  3. Kjnobes says

    September 11, 2013 at 11:32 am

    Woke up too late to do this today :(. Re-did Monday's because I had done it wrong 🙂
    Looking forward to doing this one on Sayurday!!

    Reply
  4. Lauren says

    September 11, 2013 at 12:02 pm

    Preg version: skip deadlifts, K2E, KB's. 33 of all others. box jumps with step down, sit ups arms crossed, half bpu. Lots of heart rate breathers.

    23:14

    Reply
    • Jenni says

      September 11, 2013 at 9:49 pm

      Don't forget no sit-ups after the first trimester.

      Reply
  5. Kim Jackson says

    September 11, 2013 at 12:07 pm

    34:06
    20lb deadlifts
    Subbed k2e on floor
    Only 33 burped and 132 jump rope.
    Rest as Rx'd
    Proud that I did 66 of almost all!!
    Thanks for the challenge 🙂

    Reply
  6. mbrous2 says

    September 11, 2013 at 12:29 pm

    Did 2 rds of 22, no time (or breath) for 3rd round
    65# DL
    15" box
    25# KB
    Boy pu
    45# thrusters rd 1, 35# rd 2
    10# WB
    Single JR
    Wow!

    Reply
    • mbrous2 says

      September 11, 2013 at 12:30 pm

      34:45

      Reply
  7. Kari F. says

    September 11, 2013 at 12:35 pm

    If I think too hard on what happened on that terrible day I still cry a little. I'm up for this challenge!!

    Reply
  8. Katie C. says

    September 11, 2013 at 1:02 pm

    46:39 15# kettle bell, floor kte, single jump ropes, boy pushups.
    That was an awesome workout! I had a mini celebration at the completion of each set of 66. My whole body is shaking!

    Reply
  9. Kari F. says

    September 11, 2013 at 2:13 pm

    DONE! 44:00. that WAS brutal.

    Reply
  10. Miranda Hoberg says

    September 11, 2013 at 2:28 pm

    28:56 for 44 of each
    20 inch box jumps
    All boy push ups!
    40lb dead lifts

    Reply
  11. aj says

    September 11, 2013 at 2:32 pm

    28:17
    20# total for everything that included dumbbells.
    14 inch box jumps
    10 # kettle bell swings
    K2E on floor.
    For Pushups I did 33 push presses, 16 tricep dips & 17 girl push ups.
    Wall balls as rx'd
    I did walk out burpees (no push ups) and I barely made it. ha ha
    then I did 264 single jump ropes! Whew! I modified a lot. But SO.WORN.OUT.

    Reply
  12. James Family says

    September 11, 2013 at 3:50 pm

    3 mile run

    Then I did last friday's wod, since I took that day off to rest for a race.
    I will get to this wod tonight or tomorrow when I will have more time and engery to focus.

    Reply
  13. Holly Rose says

    September 11, 2013 at 3:51 pm

    38:30 used stairs for box jumps, bpu

    Reply
  14. Shawnandmeganplus4 says

    September 11, 2013 at 4:01 pm

    50:59

    Reply
  15. Lynn says

    September 11, 2013 at 4:11 pm

    35:00 2 rounds of 33. 50 lb deadlift, KTE on floor, otherwise as RX'd.

    Always remember!

    Reply
  16. Maura Sumpter says

    September 11, 2013 at 4:56 pm

    37:27. Two rounds of 33. Put equipment away on rests on the second set. All girl push-ups, sore from yesterday. Then RPM class.

    Reply
  17. Creative Corner says

    September 11, 2013 at 4:56 pm

    55.43 I did it all! Yeah! Had to sub a few girl pushups and kte on floor! Great workout in memory of a sad day. Thank you

    Reply
  18. Rachelle says

    September 11, 2013 at 6:35 pm

    42:49

    Broke up sit-ups into 33/33
    Push-ups 40/26
    Thrusters just with handle
    Wall balls 15/25/26
    Burpees 40/26
    264 single jumps

    Reply
  19. wow mom says

    September 11, 2013 at 7:28 pm

    33s
    20:59

    Reply
  20. Berta Crowe says

    September 11, 2013 at 8:50 pm

    68:19 – Wow, WOw, WOW! That was a tough one! I SO wanted to quit (especially during those last burpees), but I kept thinking of those who sacrifice every day to protect me and my family and figured this was nothing compared to what our heroes do on a daily basis.

    Some mods:
    60# dead-lifts
    12" box jumps
    25# kettle-bell swing
    24# thrusters
    4# wall ball
    Subbed 2x jump rope for double-unders (total 132 jump rope)

    Reply
  21. Rissa W says

    September 11, 2013 at 9:06 pm

    34:41 as rx'd!
    Broke the burpees into sets of 8 because I was getting lightheaded. All KTE on bar, gpu, single jr

    Reply
  22. Jenni says

    September 11, 2013 at 10:09 pm

    52:39
    As RXed.
    Double unders.
    Butt to floor thrusters
    Knees to boobs
    Dizzy after every 5 burpees
    Peed if I did too many double unders in a row.
    Lots of rests.

    So proud of the Mamas who accomplished this WOD. So humbled by the lives lost on September 11, 2001.

    Reply
  23. Loren Keely says

    September 11, 2013 at 10:22 pm

    47:00 as rxed. I also did 66 push ups. such a good workout.

    Reply
  24. Kate Huether says

    September 11, 2013 at 10:39 pm

    37:07 with lots of modifications. 30# for deadlifts and thrusters, small jumps with no box, 10# KB, K2E on floor, gpus, and single jumps. Broke the thrusters, wall balls, and burpees into 3 sets of 22.

    Reply
  25. Donette says

    September 11, 2013 at 11:06 pm

    47:12 with a few mods, only did 33 box jumps and burpees, knees to elbows on the floor. Rest as rx'd. Tough one on a tough day. God bless America!

    Reply
  26. Heather Foster says

    September 11, 2013 at 11:22 pm

    38:28 40 lb DL
    33 KTE on bar 33 on incline bench
    6in box jump (knee)

    Reply
  27. Kristin says

    September 12, 2013 at 12:42 am

    32:44
    deadlift 15#
    kettle bell swing 3 quart bleach bottle
    kte on ground
    gpu
    thrusters 15#
    wall ball 2kg
    single jump rope

    Reply
  28. Marguerite Spriggs says

    September 12, 2013 at 1:24 am

    Ran 5 miles today if prep for a 10k next week. Will have to complete this workout another day. Looks TOUGH!

    Reply
  29. Linda Slater says

    September 12, 2013 at 1:39 am

    41:30 With Lots of modifications.
    40# DL
    Only pushed through 40 burpees
    No JR's
    KTE's were all on incline bench.
    6" Box Jumps

    Reply
  30. Living Simple Living Clean says

    September 12, 2013 at 3:05 am

    K=38:11. J=31:27 ( no burpees, sore back)

    Reply
  31. Cassi says

    September 12, 2013 at 3:42 am

    41:30 50# deadlift, 15# kettleball, box jump = 2 stairs, knees to chest, 264 single jumps. Love it!

    Reply
  32. laura says

    September 12, 2013 at 5:14 am

    Didn't have time to complete this wod due to my kids football practice, went straight there from work. Dinner was at 9pm tonight! Since it's now 10, I'll do this on Sat when it's not so crazy.

    Looking forward to it!

    Reply
  33. Shawntae Berry says

    September 12, 2013 at 5:25 am

    Shawntae 32:14
    Robyn 31:18

    Reply
  34. Noelle Rowe says

    September 12, 2013 at 5:34 am

    35:22- Those burpees at the end were death! But I just kept thinking of all the heros on 9-11 who didn't give up and probably weren't able to take heart rate breathers and water breaks! Great WOD, thanks for the memorial. 🙂 So I'm only about 6 weeks pregnant, are there certain exercises that I shouldn't be doing already? Or is there somewhere that I can find out modifications?

    Reply
  35. Rachael says

    September 12, 2013 at 12:52 pm

    52:55
    I had a two year old throwing up yesterday so I had to do this wod today in honor of all the military men and women who lost their lives on 9/11, the many who lost their lives in the war after, and the many more who continually fight for our freedoms today. Thank you! Thank you!!

    65lb deadlifts
    15" box jumps
    Half kte on bar, half on floor
    Arms crossed bsu
    Gpu
    Wall ball-soccer ball
    264 single jump rope
    And a five min break to change a diaper.
    Whew!!

    Reply
  36. Heather Lipe says

    September 12, 2013 at 1:56 pm

    15:15
    Exhausted and not feelin well. Only did 33 of each
    Sub step ups
    K2e on floor
    Crunches for push ups
    Almost all boy push-ups
    50 single ropes
    Add 50 jacks

    Reply
  37. James Family says

    September 12, 2013 at 3:13 pm

    46:10

    DL- 65#(46) 50#(20)
    Box jumps- 18" 46 jumps, 20 step-ups
    Kettlebell as rx'd
    K2E half on floor and half on bar
    Sit-ups as rx'd
    GPU- 36 Jumping pull-ups 30
    Thrusters- 25#
    Wall Ball- Mostly with 25# ball, but had to do a few regular squats to rest arms.
    Burpees- split up throughout the workout.
    264 jr

    Reply
  38. Marguerite Spriggs says

    September 13, 2013 at 1:17 am

    34:00. WOW!!!!

    Used 26lb kettle bell. Knees to elbows on floor. 8lb wall ball shots. 30 boy push ups, 36 girl. 264 jump ropes. That was INTENSE!

    Reply
  39. Jana Pace says

    September 13, 2013 at 2:59 am

    13 & 8=22 min. Had to break up for carpool. Did 33 reps. Of each & 150 jumps.

    Reply
  40. Erin says

    September 13, 2013 at 7:12 pm

    In honor of fallen hero, Pvt. Jonathan Hostetter:

    52:47 as RX'd. Some gpu's and sub push press for wall balls.

    Reply
  41. Jen O says

    September 14, 2013 at 9:56 pm

    This was awesome! I did it today- I've had a sick baby since last Tuesday 🙁 & my allergies are pretty awful, but here are my mod's:

    HERO WOD

    For time:
    *66 Deadlifts, 45 lbs
    *66 Box jump, basement stairs
    66 Dumbbell swings, 20 lbs
    66 Knees to elbows
    66 Butterfly sit-ups
    *66 Push-ups (knees)
    66 Thrusters, 20 lbs
    *66 Bench press, 20#
    *66 Mountain climbers
    *100 singles

    31:10 (a few breaks with the baby)

    Reply
  42. Katie Towsen says

    September 17, 2013 at 12:04 am

    I really wanted to do this one, it was brutal!
    39:10, the burpees took by far the most time!
    knee to elbow on the floor
    girl pushups.

    Reply
  43. Kjnobes says

    September 17, 2013 at 11:07 am

    33 of all in 19:27
    Ran out of time to try to do another 33 on all.
    Looking forward to doing this one another time!

    Reply
  44. Maria Ernestine says

    September 18, 2013 at 12:12 pm

    Pat – 39:25 #45 dl, thrusters, 25kb, #12 wall ball, single jump rope

    Maria – 41:24 #25 dl & thursters, 20 kb, 10 wb, singlw jump rope

    Reply

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