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
16:11
burpee to vertical pull (do not have a pull up bar)
15# med ball on front squats and run
29:10.
23:40
burpees w/ pull ups
20# squat
5# hand weights for run
Had to stop a few times to catch my breath!
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!
30:45
Walked estimated 200m
18:25
Reg burpees (no pu bar)
20# squats
The rest as rxd
25:45 -no pull-up bar -no weight running
29:02
45# front squat
Rest as rx'd
26:17
Burpees with no pull up
30# front squats
10# for run
Lots of needed breaks. Cold air burns lungs. Great workout.
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!
18:19
1st round burpee w/ jump. Last three rounds with piush ups. 40# squat. 10# run.
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.
26:06
22 burpees followed by 22 75# assist PU
10# ball during run, overhead half of time
25:07 as rx'd
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
Ran 5 miles then,
23:44 as rx'd
25:55 60# assisted pull ups and everything else as rxd
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!
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!
Loved this!
Did't time.
40lbs, 18 kg front squats
13 lbs, 6 kg run.
The running feels so good in my abs 🙂
29:35 added 10lbs to squats the rest as rx'd.
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.
22:43
20lb squats. I have a sore knee today. Didn't want to go to heavy
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.
Ran 6 miles then jump rope in place of running rest as rx'd 21.38min
should have been 27.38
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.
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.
22:48
Burpee then step up to pull up bar for each pull up (pull up bar is raised)
30# squats
15# runs
Adria, they probably would have been in awe of your hardcore self!
Ran 4 miles in 33:03 then
17:23 burpees with jump no pull-up bar. Rest as rxed
15:50 but I totally modified it.
no pull up
I forgot to have the weights on my run.
f/32/3kids/id
20:29
Outside workout so no bar. Subbed push up in burpees with jump to a target 1 foot above my head.
36 mins. Modified pull ups, squats as rx'd and forgot the weights on the run till the last set. Kicked my butt still!
22: 15
Last 15 of squats used only 20 pounds
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
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
26:26
Only 20lbs for squats. Rest as Rx'd.
Whew!!
3.5 mile run
4 rounds squats, 30#
22:32
first round 40# FS, rest 20#
subbed stairs for run with 10# ball
21:36 30# front squats, burpees as rx'd, runs w 10# med ball
25:46
Did burpees and vertical pull ups separate.
20# squats
10# medicine ball runs
Then ran rest of 2 miles
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
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!
29:49
1round as rx'd, last 3 24# squat
I just realized why I was slow, I ran 400m instead of 200
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!!!
Used band for pull-ups (smallest-black one)
And used 10 lb ball. I didn't try holding overhead- maybe next time.
24:04
did lat pull downs at hotel gym – no pull up bar
20lb squat
5lb dumbbells for run
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! 🙂
28:10. Definitely wanted to stop after the 2nd round :-/! Great workout
Pat- hurt elbow
Maria – 29:35, jumping pull ups & #45 FS