Monday 10.24.16
HERO WOD
Complete as many rounds as possible in 20 minutes of:
5 pull-ups, assist as needed
10 push-ups
15 squats
5 pull-ups, assist as needed
10 thrusters, 20-45 lbs
Post rounds completed to comments.
*In honor of Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, who was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death.
6 rounds
Pull ups unassisted
Boy pu- 5 arms wide, 5 arms in
Butt to floor squats
5 straight leg bench dips
40# thrusters
Followed with 30 pistols (down to weight bench)
9 rounds
6 rounds plus jumping pull ups
Ran 4.2 miles
Completed 9 rounds in 20:08
jumping pull-ups
35# thruster
Woot woot Ronna Way to rock it girl
6 rounds
Jumping pull ups
GPU
20# thrusters
Yowza!! 9 rounds + 5 pull ups + 9 push ups
Self assisted pull ups, heels on floor
Push ups on knees to ground
Squats butt to ground
30# thrusters
**Funny story: My six year old daughter put her hand on my shoulder on Saturday and said 'Mommy! It's like you have a big muscle there!' ?
Then did 30 mins of one of my cardio hip hop routines.
6 rounds + pull ups, push ups and 14 squats
assisted pull ups and GPU with 20# thrusters
10 round plus 5 jump pull ups, 10 push-ups and 15 squats
Jump pull ups
Girl push ups
10# thrusters
Squats done while holding a 20# baby ����
I did this yesterday and forgot to post: 5 rounds, 30# thrusters
Found max weight back squats 145
Max weight deadlifts 166
7 rounds:
GPU chest to floor
45# thrusters
8 1/2 rounds
13:22
3 rounds
24lb thrusters
10 rounds
Tiny hop pull-ups
Took a little extra time, but did ALL BOY PUSH-UPS! (so hard for me)
Squats to floor
20 lb. thrusters
Finished about 30 seconds after timer.