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Hiit Mamas

Drop Your Excuses To The Floor

Monday 03.09.15

HERO WOD

3 rounds for time of:
Run 800 meters
7 deadlifts, 60-80 lbs
10 burpee pull-ups (assist as needed)
14 single arm kettlebell thrusters, 20 lbs (7 each arm)
20 box jumps, 18-inch box

 Post time to comments.

*In honor of Captain Jeffrey Bowen, of Alexander, North Carolina, who died July 28, 2011.
The 37-year-old was a 13-year veteran of the Asheville Fire Department,
assigned to Rescue 3. Bowen was fatally injured while fighting a
four-alarm fire in a medical building.

90 DAY CHALLENGE X: DAY 57
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
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Tagged With: 3 rounds, 90 Day Challenge, box jump, burpee, deadlift, Hero, kettle bell, pull-up, run, thruster 15 Comments

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Comments

  1. Denise says

    March 9, 2015 at 10:11 am

    18:35
    As RX'd for 2 rounds

    Reply
  2. Julie says

    March 9, 2015 at 11:22 am

    28:49
    Last 2 rounds were closer to 700m- running late
    65#
    Step ups on 18"

    Reply
  3. Holly D. says

    March 9, 2015 at 1:06 pm

    25:38
    70# DL
    Step ups on box

    Reply
  4. Blessed Mommy says

    March 9, 2015 at 2:54 pm

    30:14.
    60# deadlifts
    Bar broke on pull ups so changed to burpee push-ups.

    Reply
  5. Heather Foster says

    March 9, 2015 at 3:34 pm

    10:17
    Everything but the runs

    Reply
  6. James Family says

    March 9, 2015 at 3:42 pm

    Ran 3 miles

    16:21
    Subbed 200 jr for run
    60# dl
    10# kb thrusters
    step-ups

    Ran my first marathon a little over week ago. Took last week off to recover. Easing myself back into running and these workouts. So happy to be back.

    Reply
  7. Jenni says

    March 9, 2015 at 7:15 pm

    28:02
    90 lb DL
    20 lb kettlebell
    As RXed.

    Reply
  8. Andrews family says

    March 9, 2015 at 8:19 pm

    24:19
    70# DL
    Burpee jumping pull up
    15# KB
    14" box jumps

    Reply
    • Andrews family says

      March 9, 2015 at 8:22 pm

      My first grader just did a project on firefighters at school 'because they're heroes.' Thanks to all firefighters and their families.

      Reply
  9. The Opposite of Imagination says

    March 9, 2015 at 8:50 pm

    31:45 as rx'd
    95 lb deadlifts
    burpee pull-ups were chair assisted
    20 lb KB

    Reply
  10. Stephanie James says

    March 9, 2015 at 10:02 pm

    26:00
    Sub row for run
    60# deadlift
    push up burpees w/o pull up due to row
    15# kettle bell thruster
    20 inch step up

    Reply
    • Stephanie James says

      March 9, 2015 at 10:02 pm

      Time includes time it took to strap in and out of row machine

      Reply
  11. Marguerite Spriggs says

    March 9, 2015 at 11:58 pm

    22:18. Modified this since I'm training for a run. Ran 2 miles then 3 rounds of 7 60# deadlifts, 10 burpees, 14 20# dumbbell thrusters (7each arm). No box jumps because my shins were bothering me.

    Reply
  12. Donette says

    March 11, 2015 at 12:46 am

    24:15.

    Reply
  13. slydegirll says

    March 15, 2015 at 7:02 pm

    28:14, 50# dl, burpees and pull ups separate (@ gym). As rx'd

    Reply

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