Hero Wods

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.

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3 Rounds for Time

5 Handstand Push-Ups
10 Push Presses (95/65 lb)
15 Snatches (95/65 lb)
20 Kettlebell Swings (24/16 kg)

For Time

100 Push-Ups
100 Kettlebell Swings (24/16 kg)
100 Toes-to-Bars
100 ft Rope Climbs (accumulate over multiple ascents)

For Time

25 Pull-Ups
10 Muscle-Ups
1.5 mile Run
10 Muscle-Ups
25 Pull-Ups

4 Rounds For Time

800 meter Run
40 Pull-Ups
70 Push-Ups

21-15-9 Reps for Time

Squat Snatches (42.5/32.5 kg)
Push-Ups

For Time

800 meter Run
400 meter Run (backwards)
800 meter Run
400 meter Run (backwards)

For Time

50 Ground-to-Overheads (155/105 lb)
10 Air Squats

6 Rounds For Time

30 Air Squats
19 Power Cleans (135/95 lb)
7 Strict Pull-Ups
400 meter Run

For Time

Buy-In: 800 meter Run

Then, 5 Rounds of:
10 Pull-Ups
20 Burpees
30 Air Squats

Buy-Out: 800 meter Run

Wear a Weight Vest (20/14 lb)

10 Rounds for Time

22 Push-Ups
22 meter Walking Lunges
22 Air Squats
22 meter Bear Crawl
200 meter Run

Time Cap: 50 minutes