|

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

41 Comments

  1. I took my dear sweet time; 17:05

    30# bench press
    pull ups with assist band

  2. 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

  3. 9:11
    50# on squat rack
    30# on bench rack
    Band/chair assist

  4. 10:38
    50lb squats-couldn't get parallel
    30lb bench presses
    Jumping pull ups

  5. 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

  6. 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

  7. 4 mile run(2 miles mostly of hills)

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

  8. 4 mile run. Pushing 50 lbs (2 toddlers)
    10:15
    30# for squat and bench
    Pull ups with kitchen table

  9. 11:26 95# squats 45# chest press machine assisted pull ups. Then rpm. Teach body step tonight

  10. 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.

  11. 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.

  12. 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.

  13. 8.42, 20 lb weight. Followed up with 20 min interval jog.

  14. 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.

  15. 10:44. 40# squats, band asstd pullups, 65# bench press

  16. 11:18, 60# squats, 15 # one armed bench press, girl pu (shoulder injury)

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

  18. 11:07. 60# squats, below parallel. 20# bench. Chair asst pull ups, getting chest up to the bar.

    Loved this one!!

  19. 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

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

  21. 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

  22. 14:44
    60# front squat
    40# bench press
    purple band assist pull-ups with a really gnarly blistered out callous. Painful! But done.

  23. 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 🙂

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

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

Leave a Reply

Your email address will not be published. Required fields are marked *