6 Rounds for Time
1 Squat Snatch (70/50 kg)
6 Ring Muscle-Ups
11 calorie Assault Bike
64 Double-Unders
11 Burpees
6 Chest-to-Bar Pull-Ups
1 Squat Clean (70/50 kg)
Competitions:
Hero Wods
834 WODS were found
A Hero WOD is a tribute to a fallen first responder or member of the military who died while serving honorably in the line of duty.
Will Lindsay
10 Rounds for Time
3 Devil Presses (2x55/35 lb)
22 Alternating Dumbbell Lunges (2x55/35 lb)
19 Air Squats
Wear a Weight Vest (20/14 lb)
Competitions:
Jose Guadalupe
For Time
54 Pull-Ups
54 Air Squats
54 Sit-Ups
54 Push-Ups
Competitions:
Blanchard (Aaron)
4 Rounds for Time
800 meter Run
32 Jumping Air Squats
32 Lunges
32 Weighted Sit-Ups (45/25 lb plate)
32 Burpees
Wear a weight vest (20/14 lb)
Time Cap: 50 minutes
Competitions:
David F
For Time
1,000 meter Burden Run (25 kg sandbag)
100 Push-Ups
100 Sit-Ups
100 Air Squats
100 Double-Unders
100 ft Rope Climbs (accumulate over multiple ascents)
1,000 meter Burden Run (25kg sandbag)
Competitions:
Wheeler
For Time
21 Flutter Kicks (4-count)
2100 meter Run
Then, 4 rounds of:
10 Pull-Ups
22 Sit-Ups
15 Push-Ups
11 Burpees
20 Air Squats
Competitions:
Paul Ruback
Michael Otten
For Time
21-18-15-12-9-6-3 reps of:
Back Squats (135/95 lb)
Wall Ball Shots (20/14 lb)
Movements: Back SquatWall Ball Shot
Competitions:
Thomas Gardner
For Time
30 Back Squats (185/135 lb)
100 Wall Ball Shots (20/14 lb)
30 Shoulder-to-Overheads (185/135 lb)
Competitions:
Ruben Correa
For Time
21 Back Squats (225/185 lb)
400 meter Run
15 Front Squats (185/135 lb)
800 meter Run
9 Overhead Squats (135/95 lb)
1600 meter Run
Competitions: