Friday 11.22.13
HERO WOD
3 rounds for time of:
Run 800 meters
5 Front squat, 40-60 lbs
Run 200 meters
11 Pull-ups (assist as needed)
Run 400 meters
12 Kettlebell swings, 20 lbs
Post time to comments.
In honor of U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, Texas, who died on May 11, 2012, while conducting combat operations in Helmand province, Afghanistan.
31:07
Outside workout (except for running inside to basement for pull ups) 30 degree windchill, windy and misty!
20# on front squats so I doubled for 10 each round
This was a tough week of workouts- but I loved it!
Happy Friday Mamas!
18:11
High knees and jumping jacks for 1:30 on lieu of running outside (raining)
Bpu's in lieu of pu
10 squats 20#
The rest as rxd
37:07
running on treadmill,
30lbs squats,
gpu instead of pull ups,
15lbs kettle bell
29:41
45# Squats
Jumping pull ups slow down
20# KB
Great week!
9:48
started from side of treadmill for pull-ups. No jump.
30:35
All running in the rain.
50# front squat
Jumping pull ups
25# kb swing
2.1 mile run
Also did yesterdays wod after this one.
29:59
Ran on the treadmill (had a tough time figuring out pacing)
40 lb sandbag for squats
Reverse pull ups on dip station instead of pull-ups
20lb KB for swings
Tough workout, but I loved it…
Hiit Mamas Northglenn
Shawntae 34:36
Sharadee 31:00 60#
Lauren 39:41 60#
12:58. Only one round this morning.
26:27
Sub jump rope for run. Didn't get up in time to do before baby woke up and hubby went to work.
4 min jr for 800 meter
1 min jr for 200 meter
2 min jr for 400 meter
Pull up on kitchen table
rest as rx'd
27:12
30lb front squats
Assisted pull ups
15lb kettlebell
31:16 40# squat, 20# kettle
28:11 as rx'd
(#40 front squat)
21:17 only two rounds of running and I did 400m in place of 800m. It's just too much for my knee still 🙁 bit finished all three sets of squats, pull ups and KB swings.
Loved it! Who is the middle guy in the pic? I'd guess your husband?
Had to sub runs for suicides in house
800 4 min
200 1 min
500 2 min
45lb squat
And pull ups under table hope to run tonight ill post
37:52
Jogged all of it at 5.1-5.4 mph. Ran 6 mph on 200 m. Total jog time 29:55
42:36
It is becoming apparent that I am a painfully slow runner! I ran all of it but still had this ridiculous time!
Jump assisted pull ups. Rest as rx'd
28:04 – all as rx'd
Great workouts this week!
In 25 minutes I got through one full round, 800m and 11 more pullups. Didn't have time to finish. 🙁
24:36
52 lb squat- butt to floor
Jumping pull-ups
Chris: 25:20
105 lb squats
25 lb kettle bell
Loren: 26:40
Same weights
Few jumping pull-ups
33: 35
45# squat
34#kb swing
30:22. Then RPM
29:58
On elliptical
30# fs
Jumping pull ups
2 mile warm up(wish I hadn't first)
35:52
60lb squat
Assisted pu
24:10
50 lb squats
Jumping pull ups the rest as rx'd and additional .5 mile for warm up/cool down.
33:03
60 lb squats (first time doing that)
I'm beat down after that one.
I believe on a couple rounds I completed more than 400 meters. Oh well-we are celebrating one of our thanksgivings today. 😉
Happy weekend!!
Treadmill and jumping pull-ups
35 min
20 lb squats
Jump assisted pu
Whew!!
27:38
Treadmill, 60# dl, assisted pull-up, 30# kbs
27:39
50lb front squats, subbed push-ups for pull-ups, 26lb Kettlebell swings
38:40
All Three Rounds… but… modified:
Bar only 12#
Pull Up's W/Band
KB Swings W/Laundry Detergent 12#
32:08 40# squats, 2nd and 3rd sets assisted pu, 15# dbl
21:20
Jump rope subbed for running. Tough doing and counting to 400 on jumps :/
Did an extra two rounds of the exercises after I stopped the time.
28:31
40 lb for squats, assisted pull-ups and 12 kg for KB swings.
forgot to post this from Sat
32:26
60# squats
subbed push ups for pull ups
16# KB swings
New here. I will be doing all the workouts a day later since I'm just starting and having to look everything up.
28:53
40# squats
Assisted pull-ups
20# kettle
Loved it!
Pat and Maria 32:13
Pat #95, #25 – no help pu
Maria #45, #20 band assisted pu