For Time
Buy-In:
100 Air Squats
50-40-30-20-10 Reps
Box Jumps (30/24 in)
Wall Ball Shots (20/14 lb)
Kettlebell Swings (24/16 kg)
200 meter Run
All of the above with a Weight Vest (20/14 lb)
Buy-Out:
4 Rounds of 5 Deadlifts (80% max)
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.
Moszer
9 Rounds for Time
300 meter Run
6 Air Squats
6 Pull-Ups
6 Box Jumps (20/24 in)
6 Burpees
6 Sit-Ups
6 Lunges (alternating)
6 Russian Kettlebell Swings (53/35 lb)
Wear a Weight Vest (20/14 lb)
Competitions:
Ned
7 Rounds For Time
11 Back Squats (bodyweight)
1,000 meter Row
Movements: Back SquatRow (Rowing)
Competitions:
Matthew Rogan
For Time
15 Back Squats (185/135 lb)
400 meter Run
10 Back Squats (225/155 lb)
400 meter Run
5 Back Squats (275/205 lb)
400 meter Run
Movements: Back SquatRun/Running
Competitions:
Otis
AMRAP in 15 minutes
Back Squat (1½ bodyweight)
Shoulder Press (¾ bodyweight)
Deadlift (1½ bodyweight)
Start with 1 rep each. Increase each by 1 rep per round.
Wod Type: For Rounds/Reps (AMRAP)Hero Wods
Competitions:
William Krukowski
AMRAP in 10 minutes
5 Back Squats (225/155 lb)
10 Box Jumps (24/20 in)
15 Broomstick Overhead Squats
20 Walking Lunges (2-count)
Wod Type: For Rounds/Reps (AMRAP)Hero Wods
Competitions:
Kenneth Kumpel
3 Rounds for Time
6 Bear Complexes (135/95 lb)
100 meter Bear Crawl
Competitions:
Styles
With a Running Clock
From 0:00-8:00, AMRAP of:
8 Back Squats (135/95 lb)
25 Double-Unders
8 Overhead Squats (135/95 lb)
25 Double-Unders
8 Back Squats (135/95 lb)
Rest 2 minutes
From 10:00-18:00, AMRAP of:
Snatches (135/95 lb)
Rest 2 minutes
Finally, complete:
8 minute Bear Hug with Sandbag (150/100 lb, cumulative)
Every break from the Bear Hug, perform:
25 Push-Ups
10 Toes-to-Bars
Competitions:
Pike
5 Rounds for Time
20 Thrusters (75/55 lb)
10 Strict Ring Dips
20 Push-Ups
10 Strict Handstand Push-Ups
50 meter Bear Crawl
Competitions:
Cajun
4 Rounds for Time
400 meter Run
16 Bench Presses (135/95 lb)
16 Wall Ball Shots (20/14 lb)
16 Shoulder-to-Overheads (95/65 lb)
16 GHD Sit-Ups
Competitions: