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Hiit Mamas

Drop Your Excuses To The Floor

Monday 04.21.14

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
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Tagged With: 90 Day Challenge, bench, Hero, pull-up, squat 41 Comments

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Comments

  1. Stephanie says

    April 21, 2014 at 10:53 am

    I took my dear sweet time; 17:05

    30# bench press
    pull ups with assist band

    Reply
  2. Denise says

    April 21, 2014 at 10:57 am

    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

    Reply
  3. mbrous2 says

    April 21, 2014 at 12:23 pm

    9:11
    50# on squat rack
    30# on bench rack
    Band/chair assist

    Reply
    • mbrous2 says

      April 21, 2014 at 1:06 pm

      Will need to add more weight to racks next time.

      Reply
  4. Amy White says

    April 21, 2014 at 1:39 pm

    7:25
    65 lb squat
    45 lb press
    Band Assist pullups

    Reply
  5. Rachael says

    April 21, 2014 at 1:46 pm

    10:38
    50lb squats-couldn't get parallel
    30lb bench presses
    Jumping pull ups

    Reply
  6. Jen Roe says

    April 21, 2014 at 3:10 pm

    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

    Reply
  7. Brent and Britta says

    April 21, 2014 at 3:13 pm

    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

    Reply
  8. Marguerite Spriggs says

    April 21, 2014 at 3:26 pm

    8:38 50lb front squats. Assisted pull-ups

    Reply
  9. James Family says

    April 21, 2014 at 3:35 pm

    4 mile run(2 miles mostly of hills)

    11:34
    65# front squats
    40# bench press
    Jumping pull-ups

    Reply
  10. Heather says

    April 21, 2014 at 3:49 pm

    4 mile run. Pushing 50 lbs (2 toddlers)
    10:15
    30# for squat and bench
    Pull ups with kitchen table

    Reply
  11. Maura Sumpter says

    April 21, 2014 at 3:51 pm

    11:26 95# squats 45# chest press machine assisted pull ups. Then rpm. Teach body step tonight

    Reply
  12. Isabel H. says

    April 21, 2014 at 3:57 pm

    17:13
    35# FS
    35# BP
    sissy jump pull-ups

    Reply
  13. Katie Fuller says

    April 21, 2014 at 5:09 pm

    11:11
    60lb squats
    30lb bench
    jump up pull ups

    Reply
  14. Melissa says

    April 21, 2014 at 7:49 pm

    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.

    Reply
  15. Alycia Mummert says

    April 21, 2014 at 8:06 pm

    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.

    Reply
  16. The Opposite of Imagination says

    April 21, 2014 at 10:59 pm

    7 mile run.
    then 14:35
    65# on squats
    45# on bench press
    Jumping pullups

    Reply
  17. Elisabeth Lee says

    April 21, 2014 at 11:46 pm

    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.

    Reply
  18. jamie says

    April 22, 2014 at 12:54 am

    8.42, 20 lb weight. Followed up with 20 min interval jog.

    Reply
  19. Rissa W says

    April 22, 2014 at 2:24 am

    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.

    Reply
  20. laura says

    April 22, 2014 at 2:27 am

    10:44. 40# squats, band asstd pullups, 65# bench press

    Reply
  21. Cassi says

    April 22, 2014 at 3:31 am

    11:18, 60# squats, 15 # one armed bench press, girl pu (shoulder injury)

    Reply
  22. Donette says

    April 22, 2014 at 3:35 am

    12:17. 60 # squats, 20 # bench. Inclined push ups instead of pull ups.

    Reply
  23. Andrews family says

    April 22, 2014 at 3:35 am

    11:07. 60# squats, below parallel. 20# bench. Chair asst pull ups, getting chest up to the bar.

    Loved this one!!

    Reply
  24. Stephanie James says

    April 22, 2014 at 4:42 am

    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

    Reply
    • Stephanie James says

      April 22, 2014 at 6:11 am

      Oh and started a 30 day burpee challenge day 1: 2 burpees. ..

      Reply
  25. Becky says

    April 22, 2014 at 11:22 am

    12:53
    40 lb squats
    Jumping pull ups

    Reply
  26. Kasey Pittman says

    April 22, 2014 at 12:35 pm

    7:48

    50lb Squats
    20lb bench
    chair assist pull-ups

    Reply
  27. Alana says

    April 22, 2014 at 2:46 pm

    Had to substitute the bench press with push ups- 15 minutes that included a 2 minute break when my daughter facetimed her uncle.

    Reply
  28. jule says

    April 22, 2014 at 2:48 pm

    7:16
    25lb for squat and bp
    jumping pullups

    Reply
  29. Heather Lipe says

    April 22, 2014 at 3:18 pm

    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

    Reply
  30. Kari F. says

    April 22, 2014 at 7:21 pm

    14:44
    60# front squat
    40# bench press
    purple band assist pull-ups with a really gnarly blistered out callous. Painful! But done.

    Reply
  31. Linda Slater says

    April 23, 2014 at 12:44 am

    Easter Break:
    10 mile hike

    Reply
  32. Mrs. Stamp says

    April 23, 2014 at 12:32 pm

    11:24
    63# FS
    30# bench press
    Incline pull ups on low bar

    Reply
  33. slydegirll says

    April 23, 2014 at 5:12 pm

    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 🙂

    Reply
  34. Alicia says

    April 23, 2014 at 7:03 pm

    10:06
    46# squat
    Bpu
    Jumping pull-ups

    Reply
  35. Elizabeth says

    April 24, 2014 at 2:05 am

    10:28

    Reply
  36. Kjnobes says

    April 25, 2014 at 1:15 am

    9 min
    Ran 1/2 mile after – 4:28

    Reply
  37. Heather Foster says

    April 26, 2014 at 3:16 am

    11:44
    Purple band
    20# bar

    Reply
  38. Maria Ernestine says

    April 28, 2014 at 11:52 am

    Pat 14:42 #95, #25db on 2 rds, then #30db on last

    Maria 16:45 #65, #20db, did half kipping pull ups half jumping

    Reply
  39. Andrews family says

    May 16, 2015 at 10:21 pm

    10:09
    60# squats
    30# bench
    Reverse pull ups

    Reply

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