• Home
  • WOD
  • FAQ
  • EQUIPMENT
  • Blog
  • About
  • Contact
    • Facebook
    • Instagram
    • Pinterest
    • Twitter

Hiit Mamas

Drop Your Excuses To The Floor

Thursday 07.21.16

HERO WOD

5 rounds for time of:

50 step-ups with 40-50 lbs, 18-in. box
15 cleans, 20-30 lbs
50 step-ups with 40-50 lbs, 18-in. box
10 snatches, 20-30 lbs 
Post time to comments.



*In honor of Sgt. 1st Class Jared C. Monti, 30, of Raynham, Massachusetts, who was killed on June 21, 2006, during combat operations in Gowardesh, Afghanistan. He was awarded the Medal of Honor on Sept. 17, 2009.

Tweet
Pin
Share
0 Shares

Tagged With: 5 rounds, clean, Hero, snatch, step-ups 9 Comments

« Previous post
Next post »

Comments

  1. Andrews family says

    July 21, 2016 at 1:15 pm

    I did this on Monday. It was tough! Just FYI – the crossfit website called for 45# on the step ups. I scaled it to 20# and it was still hard. 50# would be a lot!!

    37:11
    Step ups with 20#
    35# clean and snatch

    Reply
    • Julie says

      July 21, 2016 at 2:17 pm

      Great job!! Probably one of the toughest WODs ever!

      Reply
    • Andrews family says

      July 21, 2016 at 8:27 pm

      Thanks Julie! Made up Monday's wod

      Reply
  2. Julie says

    July 21, 2016 at 2:30 pm

    52:53
    Started w/ 40#- super tough! So modified…
    Round 1:
    50 total steps @ 40#
    50 steps @ 20#
    Rd 2-5:
    25 total steps @ 40#
    75 steps @20#
    45# cleans
    20# snatch

    Thought about quitting a gazillion times…seriously sweaty… But, finished and feeling accomplished…love that feeling!!

    Reply
    • Andrews family says

      July 21, 2016 at 8:26 pm

      Great job to you too! 40# step ups must have been crazy hard!

      Reply
  3. Brent and Britta says

    July 21, 2016 at 2:41 pm

    30:35
    20 lbs. all
    I applaud anyone who used heavier weights! I am DRENCHED!

    Reply
  4. Rissa W says

    July 22, 2016 at 1:36 pm

    32:41 used 20# for all. That was tough!

    Reply
  5. Lori Bigboy says

    July 25, 2016 at 4:49 pm

    27:20 for 3 rounds. I stopped there because I want to be able to walk tomorrow. My first W OD in four months. Looking forward to doing this one again at Christmas time and seeing a great improvement.

    Reply
    • Lori Bigboy says

      July 25, 2016 at 4:53 pm

      By the way, I've been trolling your site for years but have been very much noncommittal about doing the workouts. Did a few here and there, then I joined a gym, then a different gym. Now I'm gonna do it. I'm going to make my own protein shakes at home and do all the wod's as prescribed as much as possible. Obviously starting slow so I can finish the week. Excited! thank you so much for this website.

      Reply

Leave a Comment Cancel reply

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

Disclaimer

Hiit Mamas is a high intensity workout regimen that may require the use of specialized equipment. You should consult a physician or other medical professional prior to engaging in physical activity or workout of the day (WOD). If your physician or medical professional advises against activities as provided on this site – DO NOT PARTICIPATE – follow the advice of your medical professional. You have the independent responsibility to determine (in conjunction with your medical professional) if you should perform, use or modify any of the information displayed on this site and you assume the risk of any injury or death. Hiit Mamas makes no express or implied warranties of any type and does not guarantee the accuracy or completeness of any information on this site. Hiit Mammas does not extend any type of warranties of fitness for a particular purpose or warranties of merchantability with regard to information or use of
information on this site.

Hiit Mamas assumes no responsibility or liability for any loss or damage and specifically disclaims liability from any and all damages as a result of the use or misuse of any information on this site, whether it be incidental or consequential.

The content on this site is for informational purposes only and is used at your own risk.

Copyright © 2021 HIIT Mamas. Development by Moonsteam Design.