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Hiit Mamas

Drop Your Excuses To The Floor

Tuesday 11.05.13

3 rounds for time of:
15 Front squats, 40 lbs
15 Pull-ups (assist as necessary)
15 Push press, 20 lbs
15 Knees to elbows
15 Hang squat clean, 20 lbs
15 Back extensions (supermans)

Post time to comments.

90 DAY CHALLENGE IV: DAY 30
Vi-shake
no caffeine
no soda 
fruit or veggie snacks
no food after 8:00pm
no alcohol
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Tagged With: 3 rounds, 90 Day Challenge, back, clean, KTE, press, pull-up, squat 81 Comments

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Comments

  1. Erin Gray says

    November 5, 2013 at 10:59 am

    12:42
    Assisted pull-ups, 24# pp and squat hang clean

    I was feeling really slow this morning, I'm interested to see everyone else's times.

    Reply
    • Jenni says

      November 5, 2013 at 7:03 pm

      You were really fast. I got 13:33 and I am dripping!! Good job!

      Reply
  2. thea says

    November 5, 2013 at 11:16 am

    12:00
    Assisted pull-ups, and k2e

    Reply
  3. Kristin says

    November 5, 2013 at 11:22 am

    12:22

    Reply
  4. Denise says

    November 5, 2013 at 11:43 am

    16:20
    30 lb push press
    30 lb hang squat cleans.
    Used black band on first round of pull-ups, purple band for 2nd and 3rd
    (Woke up with a cold)

    Reply
  5. Denise says

    November 5, 2013 at 11:45 am

    🙂
    And- Happy 3rd birthday to my daughter, Audrey!!!

    Reply
    • Julie says

      November 5, 2013 at 1:04 pm

      Happy Birthday Audrey 🙂

      Reply
  6. Sarah Cauley says

    November 5, 2013 at 11:48 am

    27:02
    Assisted pull up
    25# pp & hsc

    Reply
  7. Julie says

    November 5, 2013 at 11:55 am

    11:57
    20# for all weight
    Jumping pull ups
    KTE on bar

    Reply
  8. Rissa W says

    November 5, 2013 at 12:06 pm

    15:24
    40# squats, chair asst pull ups, 30# PP, 30# hang cleans. Butt to ground on squats and hang cleans.

    Reply
  9. Becky says

    November 5, 2013 at 12:08 pm

    21:00
    Jump assisted pull ups
    Knees to boobs
    Otherwise as rx'd

    Reply
  10. mbrous2 says

    November 5, 2013 at 12:20 pm

    15:20
    55# fs
    35# pp, hsc

    Reply
  11. lizalena says

    November 5, 2013 at 12:25 pm

    13:12
    20# squats
    Bpu's instead of pu's
    K 2e on floor
    The rest as rxd

    Reply
  12. Kim Jackson says

    November 5, 2013 at 12:25 pm

    17:51
    20lb for all.
    Whew!! Great wo!!

    Reply
  13. FroehlichAdoption says

    November 5, 2013 at 12:46 pm

    14:26 Rough start this morning

    Reply
  14. Kjnobes says

    November 5, 2013 at 12:53 pm

    14:29
    Ran 1/2 mile after

    Reply
  15. Rachael says

    November 5, 2013 at 1:06 pm

    14:50
    45# squats
    Jump up lower down
    Ktwaist/ktchest
    Rest as rx'd

    Reply
  16. Zareena Koch says

    November 5, 2013 at 1:37 pm

    12:47 with pull downs and KTE on floor. Happy birthday, baby!!

    Reply
    • Denise says

      November 5, 2013 at 1:44 pm

      Thank you! She is in the best mood. I love kids' birthdays!!! Their joy is contagious.

      Reply
  17. ErikaS says

    November 5, 2013 at 1:50 pm

    14:20
    30# squats
    Assisted PU

    Reply
  18. Amber says

    November 5, 2013 at 1:52 pm

    15:02

    Reply
  19. rebecca says

    November 5, 2013 at 1:52 pm

    12:24
    20# squats, subbed situps for pullups (no bar)

    Reply
  20. Kirsten says

    November 5, 2013 at 1:56 pm

    happy birthday Audrey! what a pretty name!
    14:14 30# for everything, k2e on floor and pu using countertop

    Reply
  21. Mandy Crow says

    November 5, 2013 at 2:03 pm

    4 rounds for time of 17:25 (3 rounds @ 13:17)

    45lb FS, 45lb lat pulls to replace PU, KTE on the floor. Felt like I needed to add a round since I had to modify the pull-ups and KTE.

    Reply
  22. NatalieT says

    November 5, 2013 at 2:27 pm

    15:31

    Reply
  23. Erin says

    November 5, 2013 at 2:29 pm

    20:01 assisted pu

    Reply
  24. Brittany Trausch says

    November 5, 2013 at 2:33 pm

    16:33 30lbs for all, tricep dips instead of pull ups, plank kte

    Reply
  25. Lynn says

    November 5, 2013 at 2:45 pm

    *13:25 with mods
    Bpu for pu
    KTE on floor
    Alternated arm, leg extensions on knees for supermans (30 rep ea round)

    Reply
  26. The Betz Family says

    November 5, 2013 at 2:58 pm

    16:58 (only able to do 2 rounds before having to get ready for work)

    Can't seem to get the hang of the Hang Clean Squat. With no one here to watch me I can't get myself coordinated. I think I ended up doing a combination of a front squat and hang clean.

    Reply
    • Jenni says

      November 8, 2013 at 12:36 am

      FaceTime me….I will watch you. 🙂

      Reply
  27. martha says

    November 5, 2013 at 3:03 pm

    12:55
    30# for all
    K2e on ground
    6 real pull ups each round, the rest chair assisted

    Reply
  28. James Family says

    November 5, 2013 at 3:41 pm

    30 min. tempo run

    16:32
    jumping pull ups
    30# Push press and hang cleans
    everything else as rx'd

    Trying to get over a cold and feeling very slow.

    Reply
  29. Kimberly says

    November 5, 2013 at 4:04 pm

    15:00
    30lb front squats
    Assisted pull ups
    KTE were a joke
    6 weeks after c-section so my stomach is weak!!

    Reply
  30. Jen Roe says

    November 5, 2013 at 4:04 pm

    Ran 4.5 miles then

    15:29

    40lbs for everything
    Kipping pull ups
    KTE on bar

    Last round of.pull ups were tough, my grip strength is lacking.

    Reply
  31. Holly Rose says

    November 5, 2013 at 4:19 pm

    9:08
    Push ups in place of pull ups
    K2e on floor

    Reply
  32. Holly Rose says

    November 5, 2013 at 4:20 pm

    I did all boy push ups too

    Reply
  33. Maura Sumpter says

    November 5, 2013 at 4:59 pm

    11:42. 85# assist pull ups. Then body pump.

    Reply
  34. andis03 says

    November 5, 2013 at 5:06 pm

    17:28

    Found the site last night and was so excited about it. This is my first WOD from here. I loved it. Can't wait for tomorrow!!

    Reply
  35. Heather Foster says

    November 5, 2013 at 6:19 pm

    14:23 45# front squat
    KTE on bar

    Reply
  36. Jessi V says

    November 5, 2013 at 6:32 pm

    12.27
    Assisted Pull-ups

    Reply
  37. Jenni says

    November 5, 2013 at 7:02 pm

    13:33
    As RXed.
    Butt to floor on all
    Jumping pull-ups

    Reply
  38. Rachelle says

    November 5, 2013 at 7:11 pm

    14:41
    As rx'ed
    First round used bands for pull ups. Next two jumped
    Knees to chest

    Reply
  39. Katie Fuller says

    November 5, 2013 at 7:11 pm

    15:23
    60lb squats
    40lb pp
    ktc
    40lb hsc

    Reply
  40. Anna V says

    November 5, 2013 at 7:49 pm

    14:24
    K2E on floor
    Assisted pu

    Reply
  41. ? says

    November 5, 2013 at 8:00 pm

    16:24 as rx'd

    Reply
  42. Stephanie James says

    November 5, 2013 at 9:53 pm

    10:40

    Sub push ups for pull ups and KTE on floor
    Rest rxd

    Reply
  43. Natalie says

    November 5, 2013 at 9:56 pm

    18:45
    Hang clean and push press 25#
    assisted pull ups

    Reply
  44. Katie Towsen says

    November 5, 2013 at 10:02 pm

    17:40 with 45 pound bar for squats and hang cleans. 30 lbs for push press. Working on the knees to elbows and pull ups is hard work. Thanks!

    Reply
  45. jf1275 says

    November 5, 2013 at 10:14 pm

    14:51
    KTE on floor

    Great workout, but ouch! =)

    Reply
  46. Donna2522 says

    November 5, 2013 at 11:06 pm

    14:55 assisted pull ups 30# cleans and roman chair k2e happy birthday sweet Audrey we love you!

    Reply
  47. Kari F. says

    November 5, 2013 at 11:26 pm

    14:33
    55lb front squats
    reverse pullups
    30 lb push press and squat cleans

    Again I thought "hmmm..doesn't look so tough" That's always what I think before getting my butt kicked, or in this case my upper body. Good one!

    Reply
  48. Adria says

    November 5, 2013 at 11:33 pm

    16:58 20# for all, Gravitron set to 120 for pu, KTE on Roman Chair. Spent a bit of time running around the weight room 🙂

    Reply
    • rebroylesima says

      November 6, 2013 at 12:18 am

      Is the graviton that big thing that takes weight off for pull ups?

      Reply
  49. Alisa says

    November 6, 2013 at 12:05 am

    17:29
    28.6 lb front squats
    lat pull downs
    28.6 lb push press
    kte on the floor
    28.6 lb hang squat clean, 20 lb second round, 28.6

    Reply
  50. The Opposite of Imagination says

    November 6, 2013 at 12:15 am

    15:17 – After I did yesterday's Hero WOD.
    Scaled so the rounds were 15, 12 & 9 reps.
    45# for each set/exercise.

    Reply
  51. rebroylesima says

    November 6, 2013 at 12:16 am

    60# FS
    PUs assist with one foot behind on chair
    60# PP
    K2Es on bar
    HSC 50#
    BEs as RX'd
    24:03

    Reply
  52. laura says

    November 6, 2013 at 1:32 am

    13:35. Band asstd pullups although by the end of each round of reps i was doing 1 rep at a time, then rest- pretty much jump ups each time as ive taken about a 3 week leave.
    Push press was only 10 lbs, on the 2nd round realized the weights i grabbed were only 5 each, thought it was more so lasr round was 20.
    Hang cleans 45#. Glad to be back & looking forward to finishing off rest of week.

    Reply
  53. Jennifer Gores-Todd says

    November 6, 2013 at 1:59 am

    14:52
    20# squats

    Reply
  54. Donette says

    November 6, 2013 at 2:46 am

    14:20.

    Reply
  55. Mrs. Stamp says

    November 6, 2013 at 2:46 am

    10:19
    20# for all
    K2E on floor

    Reply
  56. Mrs. Stamp says

    November 6, 2013 at 2:50 am

    10:19
    20# for all
    K2E on floor

    Reply
  57. Creative Corner says

    November 6, 2013 at 3:07 am

    12.57 my kiddos do 2 rounds with me and then I finished it out

    Also did 5 mile run this morning about 8.40 min mile

    Reply
  58. Katie C. says

    November 6, 2013 at 3:14 am

    13:04, reverse pull-ups, floor kte (makes for a faster time) all else add rx'd

    Reply
  59. Lindsey P says

    November 6, 2013 at 4:12 am

    19:55 with band assisted pull-ups

    800m row warmup and cool down

    Reply
  60. Jana Pace says

    November 6, 2013 at 4:36 am

    15:55 mods all around: k2e on floor like v sit up, bird dogs for super mans, and moving arm plank for pull ups.

    Reply
  61. annie says

    November 6, 2013 at 12:31 pm

    14:05 35# front squats, subbed push-ups for pull-ups, sit-ups for K2E, full laundry jugs for weights on push press and hang cleans

    Reply
  62. mary says

    November 6, 2013 at 3:33 pm

    11:51
    KTE on floor
    assisted pull ups

    Reply
  63. Ian and Amy says

    November 6, 2013 at 4:00 pm

    14:07
    Ugh…

    Reply
  64. Heather says

    November 6, 2013 at 4:40 pm

    13:07
    30# for all weights
    Pull ups with kitchen table
    Kte on floor

    Reply
  65. Michelle says

    November 6, 2013 at 5:07 pm

    16:47 20# for all weights and push ups instead of pull ups.

    Reply
  66. Sarah says

    November 6, 2013 at 5:48 pm

    10:17
    Subbed push ups for pull ups, k2e on floor

    Reply
  67. Amy says

    November 6, 2013 at 8:25 pm

    Happy Birthday a day late Audry!

    I've been sick all week so I only did 2 rounds and subbed push ups for pull ups.

    9:13

    Reply
  68. Berta Crowe says

    November 6, 2013 at 9:07 pm

    Just finished this today with my little Addy swinging!

    15:02
    38 lbs for all weighted exercises
    beginner pull-ups

    FYI – I still hate beached whales…I mean back extensions! lol

    Reply
  69. HelenFT says

    November 6, 2013 at 9:43 pm

    12:46 for two rounds. I feel pathetic
    20# fs
    Assisted pu
    40#pp
    Knees to waist
    45lb hang clean (no squat)

    Blah.

    Reply
  70. Linda Slater says

    November 6, 2013 at 10:22 pm

    16:23
    Pull ups W/Blue Band

    Reply
  71. Heather Lipe says

    November 7, 2013 at 3:32 pm

    2 rounds in 7:33
    65# ast pull up
    90# back ext
    Abs ok machine

    Reply
  72. Diana says

    November 8, 2013 at 1:53 pm

    16:16
    front squats 40#
    pull up w band assist
    push press 30#
    k2e 3/4 on bar 1/4 on floor
    hang squat clean 20#

    Reply
  73. Marguerite Spriggs says

    November 8, 2013 at 9:48 pm

    12:00subbed push-ups for pull-ups

    Reply
  74. Maria Ernestine says

    November 12, 2013 at 1:08 pm

    Pat – 17:43 #65 all

    Maria – 18:10 #40 all, band assisted pull ups

    Reply
  75. Dusty Gauthier says

    November 12, 2013 at 7:30 pm

    12:45

    Reply
  76. Andrews family says

    January 23, 2014 at 4:19 am

    11:41
    20# for all
    jumping pull ups
    K2E on floor

    Reply

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