HERO WOD
Complete as many rounds as possible in 10 minutes of:
8 Knees to elbows
8 Dumbbell thrusters, 10 lb dumbbells
12 Dumbbell walking lunges,10 lb dumbbells (12 total steps)
Post rounds completed to comments.
In honor of U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, who died on August 8, 2012 from injuries suffered during a suicide bomb
attack in Kunar province, Afghanistan. He is survived by his wife
Heather, daughters Nyah and Ava, and son Garrett.
90 DAY CHALLENGE IV: DAY 86
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
no fried food
8 hours of sleep
eliminate wheat
finish strong!
NEXT 90 DAY CHALLENGE BEGINS: January 6
join the challenge
start 2014 off strong!
7 Rounds + 2 KTE
All KTE on bar
6 rounds
Kte on floor
5lbs dumbbells
Not feeling well today, it is amazing how 5lbs feels so heavy when you don't feel well.
Happy New Year's!
9 + k2e
K2e on floor
9 rounds
K2e on floor
All weight as rx'd
My legs were BURNING out there! I'm sure I will feel this WOD soon enough! Glad to do this WOD.
7 rounds as rx'd
7 rounds
k2e on bar
30# db thrusters and walking lunges.
Ran 6x400m at race pace.
30 burpees
6 rounds plus kte and 4 thrusters then timer buzzed. Used 30 seconds to finish 7 rounds.
30 lbs for thrusters and lunges
I did similar WOD from crossfit.com on the 26th and i improved (amazing how reporting your score motivates you!)
Happy New Year mamas!!
6 rounds
Standing ke (wish I had a bar!!)
30 lb everything else
7 + kte
6 rds plus Kte on 7th.
Weights as Rx'd.
Kte on bar….so much better on these than a year ago when I started!!'
Another great wo!!!
6 rounds plus KTE on 7th
25# thrusters & lunges
Took 45 sec and finished 7th round.
5 lunges short of 8 rounds. Sore throat and achy today so not bad!!
8 rounds, was on 10th lunge when timer went off, finished so 9 total.
30# thrusters
3 rounds lunges with 30#, last 6 with 20#.
8 rounds as RX'd
Continued for an extra 10 minutes for a total of 14 rounds.
Great workout!
7 rounds
6 rounds…hard!!!
S – 7 rounds
Ran 4 miles
10 rounds (I had 2 lunges left when the timer went off)
KTE on bar
15lb DB (30lbs total)
Have a safe and Happy New Year everyone. Thanks Jenni for keeping us all motivated and accountable for our fitness.
6 rounds. Then taught body pump.
8 rounds +K2e
k2e on ground, 15# med. ball for weight
7 rounds + 8 ktes
40 lb thrusters
30 lb lunges
7
6 and KTE on 7th
KTE on floor
7 rounds as rx'd with a few seconds to spare. Did this one this weekend, kicked my butt then, did a little better this time around, little more than a round more.
8 rounds+kte. 20lbs thrusters,10lbs lunges
7 rounds as rx'd
Ooh wait! Kte on back on floor
6 rounds plus K2E and thrusters
K2E on floor
6 + Kte, thrusters, 7 lunges…finished rd 7 at 10:16
Kte on bar, 35#, 20#
8 rounds as RX'd
Forgot to post yesterday…
Didn't do on NYE, just did it this morning on Jan 1. Will rest/recover then do today's wod.
7 full rounds, 6 lunges shy of 8 rounds.
K2E on ground.
Exactly 8
k2e on ground
9 full rounds in 10:23.
Then –
Spiderman climb – 30 sec.
Run in place – 30 sec.
Rotating planks – 30 sec.
Run in place – 30 sec.
X-body mountain climber – 30 sec.
Run in place – 30 sec.
Squat and thrust – 30 sec.
Run in place – 30 sec.
And 25 side leg lifts, each leg.
Definitely felt that one on Wednesday! =)
6 rounds plus k2e and thrusters
Had to sub lunges with squats having problems with my knee
6 rounds plus KTE and thrusters. Finished the lunges after the buzzer. Only had 8#s so added 3 reps to thrusters and lunges. Also KTE on floor.
6 rounds plus k2e and thrusters
K2E on floor , out of breath!
Completed Sat.
17:14
After Tuesday WOD, on Sat.
Lots of doubling up needs to get done!
opps, last comment was for Fri WOD
6 Complete Rounds
7th round all KTE, All Thrusters, 6 Lunges
35lb Thruster
40lb Lunges
Medina sisters:
5 rounds using 10lb dumbbells
Pat and Maria 6 rds and thru 2 thrusters on the 7th.
Pat – #25db's, 15db's (lunging)
Maria #20 all