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.
18:35
As RX'd for 2 rounds
28:49
Last 2 rounds were closer to 700m- running late
65#
Step ups on 18"
25:38
70# DL
Step ups on box
30:14.
60# deadlifts
Bar broke on pull ups so changed to burpee push-ups.
10:17
Everything but the runs
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.
28:02
90 lb DL
20 lb kettlebell
As RXed.
24:19
70# DL
Burpee jumping pull up
15# KB
14" box jumps
My first grader just did a project on firefighters at school 'because they're heroes.' Thanks to all firefighters and their families.
31:45 as rx'd
95 lb deadlifts
burpee pull-ups were chair assisted
20 lb KB
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
Time includes time it took to strap in and out of row machine
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.
24:15.
28:14, 50# dl, burpees and pull ups separate (@ gym). As rx'd