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Hiit Mamas

Drop Your Excuses To The Floor

Monday 10.21.13

HERO WOD

4 rounds for time of:
22 Burpee pull-ups (do a burpee, jump to a pull-up)
22 Front squats, 40 lbs
Run 200 meters with a 10 lb weight ball or dumbbell

Demo: front squats with dumbbells

Post time to comments.

This WOD is in honor of U.S. Army First Lieutenant Jonathan P. Walsh, 28, of Cobb, Georgia, who died on April 22, 2012, in Paktia, Afghanistan, when enemy forces
attacked his unit with an improvised explosive device. He is survived by
his wife Debra, son Austin, parents Carolyn and Paul, and brother
Christopher.

90 DAY CHALLENGE IV: DAY 15
Vi-shake
no caffeine
no soda 
fruit or veggie snacks

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Tagged With: 4 rounds, 90 Day Challenge, burpee, Hero, pull-up, run, squat 53 Comments

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Comments

  1. Kristin says

    October 21, 2013 at 9:56 am

    16:11
    burpee to vertical pull (do not have a pull up bar)
    15# med ball on front squats and run

    Reply
  2. KatolinFamily says

    October 21, 2013 at 10:25 am

    29:10.

    Reply
  3. Julie says

    October 21, 2013 at 11:00 am

    23:40
    burpees w/ pull ups
    20# squat
    5# hand weights for run
    Had to stop a few times to catch my breath!

    Reply
  4. Steph says

    October 21, 2013 at 11:13 am

    22:20 pull ups using total gym , 45 lbs squats, 10 lbs run. I had to stop lots of times to catch my breath! Great workout!

    Reply
  5. mbrous2 says

    October 21, 2013 at 11:27 am

    30:45
    Walked estimated 200m

    Reply
  6. lizalena says

    October 21, 2013 at 11:30 am

    18:25
    Reg burpees (no pu bar)
    20# squats
    The rest as rxd

    Reply
  7. Brittany Trausch says

    October 21, 2013 at 12:12 pm

    25:45 -no pull-up bar -no weight running

    Reply
  8. Rachael says

    October 21, 2013 at 12:15 pm

    29:02
    45# front squat
    Rest as rx'd

    Reply
  9. Heather says

    October 21, 2013 at 12:37 pm

    26:17
    Burpees with no pull up
    30# front squats
    10# for run
    Lots of needed breaks. Cold air burns lungs. Great workout.

    Reply
  10. Mandy Crow says

    October 21, 2013 at 1:03 pm

    26:35

    Burpees with jumps
    20# dumbbell pulls (pull-up replacement since I don't have a bar)
    40# squats
    10# run

    Welcome to Monday!

    Reply
  11. NatalieT says

    October 21, 2013 at 1:43 pm

    18:19

    1st round burpee w/ jump. Last three rounds with piush ups. 40# squat. 10# run.

    Reply
  12. Zareena Koch says

    October 21, 2013 at 1:51 pm

    27:45 with 8# and pull downs. Burpees were harsh and squats were butt to nowhere near floor. But still, completed all four rounds and in under 30 min which was my goal.

    Was just as hard as I thought it would be.

    Reply
  13. Heather Lipe says

    October 21, 2013 at 2:29 pm

    26:06
    22 burpees followed by 22 75# assist PU
    10# ball during run, overhead half of time

    Reply
  14. Amber says

    October 21, 2013 at 2:55 pm

    25:07 as rx'd

    Reply
  15. Shawntae Berry says

    October 21, 2013 at 3:04 pm

    Hiit mamas northglenn
    Shawntae 30# kb squats-burpees and pu separate 29:22
    Sharadee 30# pu/bp together 25:17
    Karissa 30:08 45# bp/pu sep
    Robyn 45# bp/pu sep 22:15

    Reply
  16. James Family says

    October 21, 2013 at 3:16 pm

    Ran 5 miles then,

    23:44 as rx'd

    Reply
  17. Donna2522 says

    October 21, 2013 at 4:27 pm

    25:55 60# assisted pull ups and everything else as rxd

    Reply
  18. Kari F. says

    October 21, 2013 at 4:42 pm

    19:06 w/ 100 jumpropes for each 200 m. run. Otherwise as rx'd. Those 20 lb handweights were seriously heavy this morning. Whoa! The best part: I MADE IT THROUGH THE WHOLE THING!

    Reply
  19. Kathy says

    October 21, 2013 at 4:49 pm

    23:00
    25# squats
    6# on run

    HARD! I was doing these workouts this spring, but never posted my time. Just started up again last week and it's my first time posting.

    LOVE the workouts!! Thank you so much!

    Reply
  20. Hanna V says

    October 21, 2013 at 5:36 pm

    Loved this!
    Did't time.
    40lbs, 18 kg front squats
    13 lbs, 6 kg run.
    The running feels so good in my abs 🙂

    Reply
  21. rebroylesima says

    October 21, 2013 at 5:51 pm

    29:35 added 10lbs to squats the rest as rx'd.

    Reply
  22. Dusty Gauthier says

    October 21, 2013 at 6:27 pm

    26:44

    It's been a long time since I've done Cross Fit. It felt so good!

    Regular burpees, no pull-up bar.
    30lbs during squats.
    5lbs in each hand, although I forgot twice.

    Reply
  23. Ian and Amy says

    October 21, 2013 at 6:27 pm

    22:43
    20lb squats. I have a sore knee today. Didn't want to go to heavy

    Reply
  24. Rachelle says

    October 21, 2013 at 6:47 pm

    34:39
    As rx'ed
    Used a box to jump onto bar for pull-up.
    Had to put son back to bed twice and one more interruption. Probably at least 5 minutes not doing the workout.

    Reply
  25. FroehlichAdoption says

    October 21, 2013 at 7:16 pm

    Ran 6 miles then jump rope in place of running rest as rx'd 21.38min

    Reply
  26. FroehlichAdoption says

    October 21, 2013 at 7:19 pm

    should have been 27.38

    Reply
  27. The Opposite of Imagination says

    October 21, 2013 at 7:44 pm

    32:48
    This WOD kicked my butt… went pretty slow on the burpees… jump up, slow down on a bar.

    All else as rx'd.

    Reply
  28. Adria says

    October 21, 2013 at 7:47 pm

    22:46 Burpees only – no pull up (I'm ashamed to say it, but I was too prideful to try this in front of the other guys lifting in the weight room :/). 30# FS 10# weight ball on tread mill. Probably about 3 min going back and forth to tread,ill.

    Reply
  29. martha says

    October 21, 2013 at 7:56 pm

    22:48
    Burpee then step up to pull up bar for each pull up (pull up bar is raised)
    30# squats
    15# runs

    Reply
  30. Kari F. says

    October 21, 2013 at 8:52 pm

    Adria, they probably would have been in awe of your hardcore self!

    Reply
  31. Marguerite Spriggs says

    October 21, 2013 at 9:23 pm

    Ran 4 miles in 33:03 then

    17:23 burpees with jump no pull-up bar. Rest as rxed

    Reply
  32. Karen says

    October 21, 2013 at 10:18 pm

    15:50 but I totally modified it.
    no pull up
    I forgot to have the weights on my run.

    f/32/3kids/id

    Reply
  33. Rissa W says

    October 21, 2013 at 10:32 pm

    20:29
    Outside workout so no bar. Subbed push up in burpees with jump to a target 1 foot above my head.

    Reply
  34. Ashley Jones says

    October 21, 2013 at 10:59 pm

    36 mins. Modified pull ups, squats as rx'd and forgot the weights on the run till the last set. Kicked my butt still!

    Reply
  35. Stephanie James says

    October 21, 2013 at 11:25 pm

    22: 15

    Last 15 of squats used only 20 pounds

    Reply
  36. HelenFT says

    October 21, 2013 at 11:38 pm

    Had to modify greatly
    3 rounds
    22 18" box jump burpees
    22 air squats
    200m run pushing stroller

    17:10

    Finished with 50 1pood kb swings

    Reply
  37. Jenni says

    October 21, 2013 at 11:55 pm

    26:27
    As RXed.
    That was brutal. I kept saying, next round I am lowering the weight for the squats…there is no way….then I just kept saying, ok, one more…..I can do one more. Done. 😉

    F/34/4kids/CA

    Reply
  38. Kim Jackson says

    October 22, 2013 at 12:14 am

    26:26
    Only 20lbs for squats. Rest as Rx'd.
    Whew!!

    Reply
  39. ErikaS says

    October 22, 2013 at 12:50 am

    3.5 mile run
    4 rounds squats, 30#

    Reply
  40. Jennifer Gores-Todd says

    October 22, 2013 at 1:09 am

    22:32
    first round 40# FS, rest 20#
    subbed stairs for run with 10# ball

    Reply
  41. Diana in Maine says

    October 22, 2013 at 1:43 am

    21:36 30# front squats, burpees as rx'd, runs w 10# med ball

    Reply
  42. Mrs. Stamp says

    October 22, 2013 at 2:13 am

    25:46
    Did burpees and vertical pull ups separate.
    20# squats
    10# medicine ball runs
    Then ran rest of 2 miles

    Reply
  43. Donette says

    October 22, 2013 at 2:19 am

    21:00 even. Did this at the soccer field during my sons practice so no weights or pull up bar. Did jumps on first round of burpees, ran stairs at the stadium for the 200 m. My sons team mates kept asking him if that was his mom and what is she doing ha ha! Did do 10 pull ups off the edge of the stadium afterwards.

    F/41/3kids/UT

    Reply
  44. Cassi says

    October 22, 2013 at 3:42 am

    22:21 as rx'd with exception of 30# front squats first round. Beastly! My pullup bar actually came down during last round- guess I bumped it too much!

    Reply
  45. Erin Gray says

    October 22, 2013 at 10:27 am

    29:49
    1round as rx'd, last 3 24# squat

    Reply
    • Erin Gray says

      October 23, 2013 at 10:35 am

      I just realized why I was slow, I ran 400m instead of 200

      Reply
  46. Denise says

    October 22, 2013 at 10:48 am

    30 min after 10-21-13 workout. Not that smart but I was determined to do this one because I woke up too late yesterday. I also believe I miscounted the burpee pull-ups on the first round. I'm done for the day!!!

    Reply
  47. Denise says

    October 22, 2013 at 10:49 am

    Used band for pull-ups (smallest-black one)

    Reply
  48. Denise says

    October 22, 2013 at 10:56 am

    And used 10 lb ball. I didn't try holding overhead- maybe next time.

    Reply
  49. mary says

    October 22, 2013 at 11:44 am

    24:04
    did lat pull downs at hotel gym – no pull up bar
    20lb squat
    5lb dumbbells for run

    Reply
  50. Berta Crowe says

    October 22, 2013 at 3:18 pm

    31:17

    I only did 3 rounds instead of 4. My first workout in a few weeks and BOY could I tell!!

    I did bar-facing burpees instead of burpee/pull-ups because I kill me elbows whenever I do jumping pull-ups.

    38# front squats
    8# vest worn during run segments

    It felt great to workout again! 🙂

    Reply
  51. Ramirezjc24 says

    October 23, 2013 at 2:11 pm

    28:10. Definitely wanted to stop after the 2nd round :-/! Great workout

    Reply
  52. Maria Ernestine says

    October 28, 2013 at 9:53 pm

    Pat- hurt elbow

    Maria – 29:35, jumping pull ups & #45 FS

    Reply

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