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Hiit Mamas

Drop Your Excuses To The Floor

Tuesday 08.12.14

3 rounds for time of:
30 dumbbell shoulder presses, 10 lb dumbbells (20 lbs total)
20 pull-ups (assist as needed)
10 bench dip

Post time to comments.

90 DAY CHALLENGE VII: DAY 30
Vi-shake
no caffeine 
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
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Tagged With: 3 rounds, 90 Day Challenge, dip, press, pull-up 39 Comments

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  1. Denise says

    August 12, 2014 at 10:39 am

    Did last week
    3 rounds 20 reps each
    30 lbs shoulder press first round then 20 lbs
    TRX pullups
    9:06

    Today 5 rounds
    20 lb hang power cleans
    10 front squats 49 lbs
    10 squat thrusters

    Reply
  2. Denise says

    August 12, 2014 at 10:40 am

    12:33

    Reply
  3. Julie says

    August 12, 2014 at 10:57 am

    10:06
    Chair assist

    Reply
  4. Kim Jackson says

    August 12, 2014 at 12:25 pm

    12:00
    10lb dumbells for shoulder press
    Bench assist pull-ups

    Reply
  5. Brent and Britta says

    August 12, 2014 at 1:51 pm

    6:05
    Chair-assisted pull-ups

    Reply
  6. James Family says

    August 12, 2014 at 1:52 pm

    Ran 5x400m

    10:48
    jumping pull-ups

    Reply
  7. Heather Lipe says

    August 12, 2014 at 2:21 pm

    Did As my second wod (first involved 150 push-ups and sprints!)
    8 minutes
    60# assist PU
    12# assist dip
    20# barbell

    Arms are toast

    Reply
    • Heather Lipe says

      September 8, 2014 at 2:23 pm

      Repeated with fresh arms!
      Same weights
      6:15
      Much better! 🙂

      Reply
  8. Holly D. says

    August 12, 2014 at 2:25 pm

    6:09 bucket assist with push ups

    Reply
  9. Rachael says

    August 12, 2014 at 2:33 pm

    8:55
    Used bar instead of dumbbells
    Jump up lower down pull ups
    Arms on fire!

    Reply
  10. hf says

    August 12, 2014 at 2:35 pm

    8:47
    assisted pull ups

    Reply
  11. Shawntae Berry says

    August 12, 2014 at 3:04 pm

    Hiit mamas northglenn 25# pp
    Shawntae 9:54 (11 ring pu)
    Holly 12:17 band pu
    Sharadee 11:47 3 ring 10 band
    Jina 6:30 1round on band
    Jen 10:47 some band some ring:)
    Aiden 6:25 1 ring
    Courtney 13:47 jump
    Garrett 95# pp 2 round ring

    Reply
  12. Rissa W says

    August 12, 2014 at 3:06 pm

    11:37
    30# press, 2 band 1 chair assist

    Ran 4 miles

    Reply
  13. Heather says

    August 12, 2014 at 3:20 pm

    4 mile speed walk
    10:27
    20# press for 2 rounds then 10#
    Kitchen table for pull ups
    Bench dip on chair

    18 weeks pregnant

    Reply
  14. Jen Roe says

    August 12, 2014 at 3:33 pm

    Ran 4 miles

    10:48

    12.5 lbs DB (total 25) for shoulder presses–last round was killer as it was hard not to do a push press.

    Kipping pull ups

    Reply
  15. Becky says

    August 12, 2014 at 4:03 pm

    11:07

    Reply
  16. Aub says

    August 12, 2014 at 4:48 pm

    No pull up bar so I only did shoulder press and bench dips. I agree with Jen Roe. That last set was hard to not do a push press. Arms are on fire now.

    Reply
  17. Stephanie says

    August 12, 2014 at 5:28 pm

    This workout's name should be 'Lactic Acid.'

    10:43
    I did 10 pull ups with band, 10 jumping for each round
    Straight leg dips

    Reply
  18. Andrews family says

    August 12, 2014 at 6:21 pm

    9:37
    chair asst pull ups

    Agree with everyone else – so hard to keep strict shoulder press. Arms are definitely flaming.

    Reply
  19. Rachelle says

    August 12, 2014 at 7:06 pm

    10:46
    25#
    Band assist

    Reply
  20. The Opposite of Imagination says

    August 12, 2014 at 8:34 pm

    11:54
    20 lb shoulder press
    Jump up slow(ish) down on pull-ups
    30 minute interval run on treadmill after.

    Reply
  21. Tracy H says

    August 12, 2014 at 8:52 pm

    9:35

    Reply
  22. Stephanie James says

    August 12, 2014 at 9:43 pm

    10:15
    Jumping pull ups

    Reply
  23. Jenni says

    August 12, 2014 at 10:34 pm

    11:20
    2nd WOD post back surgery 4 months ago. Being very careful. My shoulder presses turned into push presses to not strain my back. Jumping pull-ups.

    Reply
  24. Joy Helgren says

    August 12, 2014 at 11:16 pm

    5:12
    Pull ups jump assist and so weak
    Although time is fast…pull-ups not up to par.

    Reply
  25. MKB says

    August 12, 2014 at 11:27 pm

    7:57
    Husband assisted in pull ups.

    Reply
  26. Heather Foster says

    August 13, 2014 at 12:30 am

    14:38
    Purple band pull ups 10 w/ 10 stair push ups

    Reply
    • Heather Foster says

      August 13, 2014 at 12:31 am

      29 weeks pregnant

      Reply
  27. slydegirll says

    August 13, 2014 at 12:32 am

    8:30. Subbed lat pull downs for pullups.

    Reply
  28. Donette says

    August 13, 2014 at 1:04 am

    9:09. Subbed push ups for pull ups, no bar available. Killer arm WOD!

    Reply
  29. Sheri Joslyn says

    August 13, 2014 at 1:16 am

    10:30
    20# for shoulder press. Toward the end of each set I really wanted to push press!
    Subbed bent over row for pull ups – used 30# for total weight.
    I did tricep dips on the bench. I hope that's what I was supposed to do!

    Gym challenge move – 100 squats

    200 sit ups

    20 min interval run

    Reply
  30. Steph says

    August 13, 2014 at 11:01 am

    7:40 24 lbs press
    Pull ups on total gym

    Reply
  31. lizalena says

    August 13, 2014 at 12:31 pm

    7:35
    20# 1st round then down to 10# for last 2
    Gpu's (just ordered pu bar today)
    Even with the modifications my arms r screamin'!!!!

    Reply
  32. Isabel H. says

    August 13, 2014 at 2:03 pm

    16:52
    Jump pull-ups

    Plus 6k run

    Reply
  33. Lynn says

    August 13, 2014 at 7:42 pm

    9:23

    Subbed push ups for pull ups (need to buy a bar!!)

    Holy arms!!

    Reply
  34. mary says

    August 14, 2014 at 2:41 pm

    09:25

    Reply
  35. Kari F. says

    August 15, 2014 at 1:54 pm

    8:24

    Got 2 rounds in before I had to pick up my son. I have this week had three calluses rip open so the pull-ups were slow and challenging.

    Reply
  36. Maria Ernestine says

    August 19, 2014 at 11:16 am

    Pat 15:00 #25 db's
    Maria 18:50 #20 db's and on last round of pull ups hubby helped – I think that was harder

    Reply
  37. Maura Sumpter says

    October 18, 2014 at 5:34 pm

    completed on 10/18 after 1.5 mile run. 10:00 45# press. 70, 80, 90# assistance on pull ups.

    Reply

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