3 Rounds For Time
1,000 meter Run
10 Muscle-Ups
100 Air Squats
Wear a Weight Vest (20/14 lb)
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.
Dee
4 Rounds For Time
40 Air Squats
30 Hand-Release Push-Ups
20 Burpees
400 meter Run
Competitions:
Granite Mile
4 Rounds for Time
10 Tire Flips
100 meter Farmer's Carry (2x25 lb)
10 Push-Ups
100 meter Farmer's Carry (2x25 lb)
10 Air Squats
100 meter Farmer's Carry (2x25 lb)
20 Sledge Tire Hits
100 meter Farmer's Carry (2x25 lb)
Competitions:
Jack Rose
For Time (with a Partner)
103 Synchro Double-Unders
Then, 19 Rounds of:
12 Alternating Dumbbell Snatches (50/35 lb)
19 Air Squats
15 calorie Row
Finally, perform:
41 Synchro Burpees
Wear a Weight Vest throughout (20/14 lb)
Competitions:
Toles
2 Rounds for Time
2,008 meter Run
6 Pull-Ups
18 Bar Over Burpees
2 Rope Climbs
5 Deadlifts (225/155 lb)
71 Air Squats
Wear a Weight Vest (20/14 lb)
Competitions:
William Feehan
For Time
25 Front Squats (95/65 lb)
25 Burpees
25 Overhead Squats (95/65 lb)
25 Toes-to-Bars
25 Power Cleans (95/65 lb)
25 Pull-Ups
25 Push Presses (95/65 lb)
25 Push-Ups
25 Power Snatches (95/65 lb)
25 Air Squats
Competitions:
Birchall
For Time
100 Back Squats (Bodyweight)
Perform 5 Burpees at the top of each minute
Movements: Back SquatBurpee
Competitions:
Justin
30-20-10 Reps for Time
Back Squats (bodyweight)
Bench Presses (bodyweight)
Strict Pull-Ups
Competitions:
Brehm
For Time
10 Rope Climbs (15 ft)
20 Back Squats (225 lb)
30 Handstand Push-Ups
40 calorie Row
Competitions:
Dork
For Time
33 Back Squats (225/155 lb)
15 Burpees
33 Deadlifts (225/155 lb)
15 Burpees
33 Kettlebell Swings (70/53 lb)
15 Burpees
Competitions: