3 Rounds for Time
7 Muscle-Ups
14 Thrusters (40/30 kg)
21 GHD Sit-Ups
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.
Nate
AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)
Wod Type: For Rounds/Reps (AMRAP)Hero Wods
Competitions:
Dennis Carey
20 reps of the following complex
Strict Press / Push Press / Push Jerk
Use 80% of 1-Rep-Max Strict Press
Rest 30 seconds between reps
Wod Type: Hero Wods
Competitions:
MA3 Oscar Temores
8 Rounds for Time
11 Hand Release Push-Ups
30 Walking Lunges
19 Sit-Ups
Competitions:
Henry Miller Jr.
Hamilton
3 Rounds For Time
1,000 meter Row
50 Push-Ups
1,000 meter Run
50 Pull-Ups
Competitions:
Tommy V
For Time
21 Thrusters (115/75 lb)
12 Rope Climbs (15 ft)
15 Thrusters (115/75 lb)
9 Rope Climbs (15 ft)
9 Thrusters (115/75 lb)
6 Rope Climbs (15 ft)
Movements: Rope ClimbThruster
Competitions:
Boneca
4 Rounds for Time
2 Legless Rope Climbs
13 Box Jumps (30/24 in)
1985 meter Air Bike
7 Squat Cleans (185/115 lb)
9 Strict Pull-Ups
2006 meter Run with a Medicine Ball (20/16 lb)
Competitions:
Jay
AMRAP in 20 minutes
22 Air Squats
12 Toes-to-Bars
9 Burpees
Wear a weight vest (20/14 lb)
Wod Type: For Rounds/Reps (AMRAP)Hero Wods
Competitions:
Jordan
For Time
100 Kettlebell Swings (24/16 kg)
100 Sit-Ups
100 Air Squats
100 Push-Ups
Competitions: