HERO WOD
For time:
Run 400 meters
15 thrusters, 20-30 lbs
Run 400 meters
30 knees-to-elbows
Run 400 meters
45 wall-ball shots, 10-lb. ball
Run 400 meters
45 kettlebell swings, 20 lbs
Run 400 meters
30 bench dips
Run 400 meters
15 weighted lunges, 20 lb weight
Run 400 meters
Post time to comments.
*In honor of Marine Staff Sgt. Leon H. Lucas Jr., 32, who died Aug. 1, 2011, in Helmand
Province, Afghanistan, of injuries sustained from an enemy grenade
attack in the upper Gereshk Valley.
90 DAY CHALLENGE VIII: DAY 78
Vi-shake
no caffeine
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake
drink water every day
no fried food
8 hours of sleep
no preservatives
eliminate wheat
finish strong!
14:30. Away on vacation so hotel gym is very limited in equipment. All treadmills being used to subbed 60 jumping jacks for each run
20# thrusters.
Kte on floor
Subbed squats for wall ball shots 10#
15# Kettlebell swings
Then 20 min on elliptical
Did running in 14:12. Didn't track total.
22:44
As rxed
Basketball for wall-balls
.26 mi run each time
50# thrusters
20# wall ball
26# kb
20# OH lunge
25:21!! Not 20
3 miles then 27:17 as rxed
Thrusters to replace wall ball (broken)
25:55
25# thrusters
KTE on bar
Soccer ball for wb
Straight leg dips
Good one!
20:58 45# thrusters, 20# wall ball, 26.4# kettle bell, 50# lunges. Then 12/26 wod. Teaching body step tonight.
30:09
Here come the excuses 😉
7 weeks pp
Treadmill
45 lb bar for thrusters
15 lb ball on floor joist/subfloor in basement
Half bent and half straight legs for dips
30 lb lunges because they were closer than the 10 lb dumbbells.
25:20
30# for thrusters and lunges
K2E on floor
Thrusters for wall ball
15# KB
Straight leg dips
Feels good to work out! Stomach flu last week plus traveling means I missed several days.
Denise – I don't have nearly the excuses you do and I'm still slower!! You rock!
31:20
As rx'd
Rowed for runs. Still no treadmill and rowing is MUCH harder for me then running.
25:13
45# thrusters
Kte on bar
10 lb ball
20 lb kbs
Bench dips all the way to the floor straight leg
45 lb lunges
28:55
20 lb thrusters- butt to floor
Knees to shoulders
Rest as RXed.
I'm such a California baby…..it was 55 degrees today and the cold air made it harder to breath when I was running. Plus, I haven't worked out since Mexico! :/ But we had an amazing trip and 14 year anniversary and a very Merry Christmas so now it's back to WOD!
14:50, only did the running at beginning and end (did WOD at night, so running out of time)
26:01, 15# kb, 30# thrusters, kte on floor, on treadmill, otherwise as rx'd
36:17. Im a really slow runner, takes me 3 min to run the 400 meters. No pp. actual reasons, just better at lifting than running 🙂
24:19. Ran total 2 miles. No wall ball did 25 push ups and 20 24" box jumps. 15 lunges each side
23:30; couldn't run so subbed two minutes of running in place (or jumping jacks) for the run, 20# thrusters, half knees to elbows on bar, half on floor, 25# kb swing