HERO WOD
5 rounds for time of:
Run 400 meters
10 Deadlifts, 40-60 lbs
13 Squat cleans, 20 lbs
15
Push press, 20 lbs
3 Pull-ups (assist as necessary)
10 Walking lunges, carrying 20 lbs
Post time to comments.
In honor of U.S. Army Staff Sergeant Dick Alson Lee Jr., 31, of Orange Park, Florida, who died on April 26, 2012 from injuries sustained when his vehicle
encountered an improvised explosive device in Ghazni province,
Afghanistan.
90 DAY CHALLENGE IV: DAY 43
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
I have to get ready for work so I only had time for 4 rounds.
21:47 with 45# bar, 20# everything else, and very assisted pull ups.
Have a great week everyone!
22:39
Treadmill, 60#, 24#, assisted pull up, 24#
Only time for 4 rounds today,
19:02
Sub 200 skips for run
45 lbs deadlift
24 lbs for all other
31:40
50# dd
25# hc pp & lunge
28:01 (wanted to stop after every round)
Mill
60 lbs
20 for everything else (butt to floor on SQ)
Jump pullups
24:15
20# for all (more weight coming for Xmas)
Outside run- then inside to basement for rest
Jumping pull ups- 1st round on my own
FYI- my arms are still sore from Friday!!
29:02
65# dl, 25# sc/pp, chair assist, 20# lunges
22:44
High knees for 1:30 in lieu of running (heavy rain)
20# deadlifts
Bpu's in lieu of pu's
21:12 4 rounds plus running and dead lifts of 5th round. Baby woke up early this morning
17:42 only 4 rounds…..completely wiped out!
Dl 65#
Cleans- butt to floor
Jump up pull ups
25# walking lunges
29:30
run 400meters treadmill
deadlifts 30lbs
squats & push press rounds(1&2 30lbs)
(3,4&5 5lbs)
10 tricep dips
lunges 15lbs
Pressed for time so did an abbreviated variation. I am excited, though, because I'm starting to fit into my pre pregnancy clothes at 3.5 mo. after baby! Thank goodness for hiitmamas!
30:43
As Rx'd with 20lbs. 10 lb lunge.
23 something (watch still outside on stroller)
Subs: leg extensions for DL (20 reps); squats (20lbs) for squat cleans; 10x thrusters (20 lbs) for pull ups.
Ran 3 miles
21:58
Ran on treadmill
75lb DL
35lb squat cleans & PP
Kipping PU on bar
25lb overhead lunges
I know I will feel it in my tuah tomorrow.
22:19
Doubled up on dead lift reps, only using 30#
Started with 20# for all others for rounds1,2 then switched to 30# for rounds 3,4,5
Unassisted pull ups 🙂
23:36
50#DL, 20#as RX'd, Jumping Pull-ups.
I usually punish myself for having to mod anything but this workout combined with our 77 degree weather today kicked my butt. Headed back out to rake leaves as my punishment instead. Great workout for Monday!
24:04
250 jumprope each round in lieu of running.
65 lb dl
30 lb sc and pp
jumping pull-ups
25 lb plate for lunges
Good Monday!
Holy balls, you girls are GOOD! 30:30 and I'm dead. But for the first time, I jumped up for the pull downs and didn't use a chair to get up to the bar. 50# and rest as rxd.
minus the pull ups, but
Husband 5 rounds in 18:30
Me 4 rounds in 19:02
19:24, pushing the girls in the jogger for the run. Subbed push-ups for pull-ups
20lbs on all weights!
29:59
32:16
30:59
55# dl
25# sc and pp
20# lunges
Jumping pull ups
Wow! Tough one, but great work out!
Did run all at once first at 12:10
Then did weights in 5 rounds at 19:35
60# dead lift
assisted pull ups
25# for everything else
25:39
Treadmill for runs
40# deadlift
chair assist pull ups
everything else as rx'd
My body definitely wanted to quit early on this one but I did it. YAY!
28:23. 50# Deadlifts. Didn't do pull-ups.
Ran 2 miles after
30:18 really focused on form today!
24:44, with 50 lbs deadlift and assisted pull-ups. Great workout after being out for a week (strep throat!) Thanks!
20:45 as rx'd
16:23
As RXed.
Jumping pull-ups
Chris: 16:47
100 lbs all
Loren: 20:57
100 lbs all
23:15 only 4 rds. Ran out of time.
20lbs for all weights. Slight jump for all pull-ups! Getting better 🙂
Great wo!!
28:13
Outside workout, 60# DL, 30# butt to floor cleans and 30# PP, jumping pull ups.
Katie- 22:20 as rx'd
Cathy- 23:40 with mods, first hiit mama wod!
First day doing hiit mamas workout! Loved it. (Hubby doing it right now!)
40 minutes at my gym. Took a few minutes off to make up for walking around folks, getting to bike, etc.
400 m on bike (recovering from knee injury, can't run right now)
Did 20lb first round on all,
15lb last four rounds,and
50lb KB for last four deadlifts.
Welcome!!!! I have been hooked for a year and have never looked back-my husband loves the results. Good luck!
32:39
20# Bar on All
W/Band on Pull Ups
25:32
30# do
Jumping pull ups
Did 20 walking lunges 20#
Power cleans 20#
Then ran rest of 3.5 km
Also, really appreciate the pic of U.S. Army Staff Sergeant Dick Alson Lee Jr. Very motivating. RIP.
28:46
40# dl
20# everything else
Wishing I had a treadmill, that cold air outside burns my lungs
1 mile walk/run with my 2 girls(7&6 years old), trying to get them ready for a 5k we are doing.
25:45
65# DL
30# for everything else
jumping pull-ups
28:13
Row instead of run
35lb dead lifts
15lb squat cleans
24lb push press
Pull-ups band assisted
24lb lunges
26 as Rex's except increased to 30# dbl for squat cleans and lunges
Oh my! How you all did this so fast amazes me! 37:16 40# DL all the rest as rx'd. Had to stop a lot after round 3 to catch my breath. That was a doozy!
25:25 for four rounds
60lb dl
30lb squat cleans and pp
Green band pull-ups
Run with stroller
Totally forgot the lunges.
Oops.
26:07
26:54
rounds 1, 3, and 5 – 90lbs dl, 40lbs everything else
rounds 2 and 4 – 80lbs dl, 30lbs everything else
32:45 k2e on the ground, thrusters instead of wall balls 10#
27
30.20 phew! 55lb for squat clean and dead lift last two just 20lb for squat clean! I need faster faster!
29:34
Pat – 115DL, #25db's on rest
Maria – 65 DL, #20 db's on rest