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Hiit Mamas

Drop Your Excuses To The Floor

Friday 03.04.16

Hero WOD


30 bench presses, 20-30 lbs


Then, complete as many rounds as possible in 20 minutes of:
7 pull-ups (assist as needed)
77 double-unders (307 single)
20 squat clean thrusters, 20 lbs
28 butterfly sit-ups


Post rounds completed to comments.




90 DAY CHALLENGE XIII: DAY 61
Vi-shake 
no caffeine
no soda
drink water
no alcohol
fruit or veggie snacks
no food after 8:00pm
reduce sugar intake 
no fried food


NEXT WEEK’S ADDED CHALLENGE: get 8 hours of sleep

5 Benefits of Sleep

1. Health: Not getting enough Z’s can compromise your immune system making you more susceptible to viruses. Plus, living in a constant state of sleep debt can contribute to high blood pressure, cardiovascular disease and type 2 diabetes. 

2. Smarts: Even though your body is at rest, your brain is buzzing. During sleep is when the brain sorts and processes information you absorbed while awake. 

3. Weight Control: Recent research indicates a relationship between insufficient sleep and inability to lose or even maintain weight. 

4. Coordination: Trying new activities that require coordination like step aerobics and playing the piano can be made more difficult after a bad night’s sleep. 

5. Beauty: They don’t call it “beauty sleep” for nothing. While you sleep, your body repairs itself. Experts say you need 8 hours of sleep to avoid puffy, bloodshot eyes, as well as dark under-eye circles and a pale washed-out complexion.




Here is another great site about the importance of sleep to our heath and how much sleep our kids need: www.helpguide.org/life/sleeping

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Tagged With: 90 Day Challenge, AMRAP, bench, clean, double-under, Hero, pull-up, sit-up, sleep, squat, thruster 8 Comments

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Comments

  1. Julie says

    March 4, 2016 at 12:11 pm

    50# bench- 2:17
    3 rounds
    Combo of unassisted, jumping
    Single jr
    40# SC
    Inclined sit ups- arms crossed

    Feeling it in my legs!!
    Happy Friday 🙂

    Reply
  2. CarieAnn says

    March 4, 2016 at 12:58 pm

    25pd bench
    15pd squat clean
    154 single jr
    4 rounds total

    Reply
  3. Nissa V says

    March 4, 2016 at 2:03 pm

    Subbed 35 walking lunges for jump ropes. Pull ups from arm of treadmill.

    2.5 rounds.

    Reply
  4. Heather says

    March 4, 2016 at 2:36 pm

    30# bench
    3 rounds
    SJR
    20# squat clean thrusters
    BFSU
    Had 45 sec left so finished doing sit ups to timer went off

    Reply
  5. Kirsten says

    March 4, 2016 at 3:03 pm

    10 lb standing (no bench)
    1 round…77 attempts at double unders and not a single one…wondering what I'm doing wrong!

    Reply
  6. Britta says

    March 4, 2016 at 3:10 pm

    Used 30 pound toddler for bench press
    3 rounds plus pull-ups on round 4
    Jump pull-ups
    Single jump ropes

    Reply
  7. Andrews family says

    March 4, 2016 at 9:04 pm

    Both lats and calves need a break today so did:

    21 deadlift, 80#
    Run 400m
    18 DL
    Run 400m
    15 DL
    Run 400m
    12 DL
    Run 400m

    10:55. Left treadmill running at 8.0

    Vs 11:14 (9/9/15), treadmill at 7.6

    Vs 11:10 (9/10/14), 60# dl

    Reply
  8. Marguerite Spriggs says

    March 5, 2016 at 4:55 pm

    6 situps shy of 3 complete rounds so finished them up after timer went off.
    20# bp and sct, sir

    then 30 min elliptical.

    Reply

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