For Time
3 Rounds of:
61 calorie Row
41 Kettlebell Swings (53/35 lb)
25 Push-Ups
68 Air Squats
9 Strict Pull-Ups
Cash-Out:
400 meter Weighted Run (45/25 lb)
Wear a Weight Vest (20/15 lb) throughout
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.
James Coyle
For Time
1000 meter Row
90 Heavy Rope Single-Unders
80 Air Squats
70 Push-Ups
50 Lunges
40 Hang Cleans (95/65 lb)
30 Thrusters (95/65 lb)
20 Overhead Squats (95/65 lb)
10 Snatches (95/65 lb)
Competitions:
Gregg Atlas
For Time
10,000 lb Cumulative Back Squats
20 Burpees each time you rack the bar
Movements: Back SquatBurpee
Competitions:
Jenny
AMRAP in 20 minutes
20 Overhead Squats (45/35 lb bar)
20 Back Squats (45/35 lb bar)
400 meter Run
Wod Type: For Rounds/Reps (AMRAP)Hero Wods
Competitions:
Ana is Love
For Time
Buy-In: 83 Burpees
Directly into:
21 Back Squats (225/165 lb, from the rack)
Every break from the Back Squats, perform:
9 Burpee Box Jump Overs (24/20 in)
Cash-Out: 83 Burpees
Competitions:
Thomas Sabella
For Time
20 Front Squats (185/115 lb)
400 meter Run
20 Back Squats (185/115 lb)
400 meter Run
20 Deadlifts (185/115 lb)
400 meter Run
5 minute Squat Hold
Competitions:
Kenneth Watson
4 Rounds for Time
21 Pull-Ups
4 Clean-and-Jerks (225/155 lb)
21 Burpees
4 Back Squats (225/155 lb)
Competitions:
Dempsey
3 Rounds for Time
50 Wall Ball Shots (20/14 lb)
50 Med Ball Push-Ups (20/14 lb)
50 Ball Slams (20/14 lb)
Competitions:
JBo
AMRAP in 28 minutes
9 Overhead Squats (115/75 lb)
1 Legless Rope Climb (15 ft rope, from seated position)
12 Bench Presses (115/75 lb)
Wod Type: For Rounds/Reps (AMRAP)Hero Wods
Competitions:
Michael Carlo
20 Rounds for Time
1 Front Squat (55% BW)
30 Box Jumps (24/20 in)
Rest 30 seconds between sets.
Movements: Box JumpFront Squat
Competitions: