HERO WOD
30-20-10 reps for time of:
Front squats, 60 lbs
Bench presses, 20-30 lbs
Pull-ups (assist as needed)
Post time to comments.
This is in honor of U.S. Marine Corps Sgt. Justin M. Hansen, 26, of Traverse City, Michigan who died July 24, 2012, in Badghis Province, Afghanistan, while conducting combat operations.
90 DAY CHALLENGE VI: DAY 8
Vi-shake
no caffeine
no soda
no soda
I took my dear sweet time; 17:05
30# bench press
pull ups with assist band
15:43
Half squats with 60 lbs the rest were 40 lbs
30 lb bench
Pull-ups were rough for me. Started with purple band but got rid of it on last 10 (nearly fell after the 20th). This pull-up bar in rafters of basement is kicking my butt. Did jumping pull-ups and box assisted.
11 weeks
9:11
50# on squat rack
30# on bench rack
Band/chair assist
Will need to add more weight to racks next time.
7:25
65 lb squat
45 lb press
Band Assist pullups
10:38
50lb squats-couldn't get parallel
30lb bench presses
Jumping pull ups
Ran 4.5 miles
11:41
60 lb squats
All boy push ups instead of bench
Unassisted kipping pull ups
100 BF sit ups after WOD
Was up ALL NIGHT last night with the baby. Skipped the pull-ups and just did squats and bench . Proud of myself for doing anything on no sleep. 4:45
8:38 50lb front squats. Assisted pull-ups
4 mile run(2 miles mostly of hills)
11:34
65# front squats
40# bench press
Jumping pull-ups
4 mile run. Pushing 50 lbs (2 toddlers)
10:15
30# for squat and bench
Pull ups with kitchen table
11:26 95# squats 45# chest press machine assisted pull ups. Then rpm. Teach body step tonight
17:13
35# FS
35# BP
sissy jump pull-ups
11:11
60lb squats
30lb bench
jump up pull ups
10:15. Rough start.
60# squat first 30 then dropped to 25# for 20 and 10.
60# bench for first 10 + 25# for rest 20, then #25 for 20 and 10.
Green band pull ups.
8:36
30-20-10
40#DB SQUAT
22#DB CHEST PRESS
Chair to assist chin above bar. Did mini pulses chin never going below bar.
5 min warm up.
1.5 miles run at 6.5 and LVL 3 random.
7 mile run.
then 14:35
65# on squats
45# on bench press
Jumping pullups
65# FS for first 45 reps
45# FS for last 15 reps
Green Band PU for first 30 reps
Jumping PU for last 30 reps
30# Bench Press throughout
32:25 Probably should have started at a lower weight for squats and jumping pullups to be able to move through faster.
8.42, 20 lb weight. Followed up with 20 min interval jog.
13:55
60# squats, 30# BP, 1st round band assist pull ups, last 2 jumping.
Ran 3 miles
Really struggling with pull ups the last few weeks, I feel as though I've regressed.
10:44. 40# squats, band asstd pullups, 65# bench press
11:18, 60# squats, 15 # one armed bench press, girl pu (shoulder injury)
12:17. 60 # squats, 20 # bench. Inclined push ups instead of pull ups.
11:07. 60# squats, below parallel. 20# bench. Chair asst pull ups, getting chest up to the bar.
Loved this one!!
Didn't make it to my gym so did this at home with my 16# weights…
Squats to floor
Sub push ups for pull ups
7:20
Oh and started a 30 day burpee challenge day 1: 2 burpees. ..
12:53
40 lb squats
Jumping pull ups
7:48
50lb Squats
20lb bench
chair assist pull-ups
Had to substitute the bench press with push ups- 15 minutes that included a 2 minute break when my daughter facetimed her uncle.
7:16
25lb for squat and bp
jumping pullups
Did workout for 4/22/14 first then…
11:43
Had to drop to 30# on last squats (couldn't lift the bar ha!)
55# assist pull ups
14:44
60# front squat
40# bench press
purple band assist pull-ups with a really gnarly blistered out callous. Painful! But done.
Easter Break:
10 mile hike
11:24
63# FS
30# bench press
Incline pull ups on low bar
Did this after 4/22 workout: 12:40, 50# squats, 25# presses, half the pullups were jump to pull up because the most I can do at once is apparently 14 🙂
10:06
46# squat
Bpu
Jumping pull-ups
10:28
9 min
Ran 1/2 mile after – 4:28
11:44
Purple band
20# bar
Pat 14:42 #95, #25db on 2 rds, then #30db on last
Maria 16:45 #65, #20db, did half kipping pull ups half jumping
10:09
60# squats
30# bench
Reverse pull ups