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.

Jonesy

6 Rounds for Time

400 meter Run
6-5-4-3-2-1 Rope Climbs

Wod Type: For Time Hero Wods

Movements: Rope Climb Run/Running

Rope Climb Wods Run/Running Wods

Competitions:

Benjamin Reddy

AMRAP in 16 minutes

From 0:00-4:00, complete 1 round of: 
18 calorie Assault Bike
4 Clean-and-Jerks (100/70 kg)
5 Burpee Box Jumps (30/24 in)

Rest until 4:00

From 4:00-6:00, AMRAP of:
Wall Ball Shots (20/14 lb)

Rest until 10:00

From 10:00-14:00, complete 1 round of:
18 calorie Assault Bike
4 Clean-and-Jerks (100/70 kg)
5 Burpee Box Jumps (30/24 in)

Rest until 14:00

From 14:00-16:00, AMRAP of:
Wall Ball Shots (20/14 lb)

Wod Type: For Rounds/Reps (AMRAP)Hero Wods

Movements: Air Biking/Assault Biking Box Jump Burpee Clean Jerk Wall Ball Shot

Air Biking/Assault Biking Wods Box Jump Wods Burpee Wods Clean Wods Jerk Wods Wall Ball Shot Wods

Competitions:

Keithroy Maynard

5 Rounds for Time

44 Box Step-Ups (24/20 in)
12 Push-Ups
12 Air Squats

Wear a Weight Vest (20/14 lb)

Wod Type: For Time Hero Wods

Movements: Air Squat Box Step-Up Push-Up

Air Squat Wods Box Step-Up Wods Push-Up Wods

Competitions:

Thomas Foley

For Time

150 Wall Ball Shots (20/14 lb)
100 Push-Ups
50 Air Squats
25 Sit-Ups

Wod Type: For Time Hero Wods

Movements: Air Squat Push-Up Sit-Up Wall Ball Shot

Air Squat Wods Push-Up Wods Sit-Up Wods Wall Ball Shot Wods

Competitions:

Blanchard (Sapper)

AMRAP in 15 minutes

3 Ground-to-Overheads (70/50 kg)

Then, 3 Rounds of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
30 Double-Unders

Wod Type: For Rounds/Reps (AMRAP)Hero Wods

Movements: Air Squat Double-Under Ground-to-Overhead Pull-Up Push-Up

Air Squat Wods Double-Under Wods Ground-to-Overhead Wods Pull-Up Wods Push-Up Wods

Competitions:

Jack Stanley

For Time

2,012 meter Run

Directly into, 4 Rounds of:
8 Burpees
26 Jumping Lunges
8 Hand Release Push-Ups
26 Jumping Squats

Wod Type: For Time Hero Wods No Equipment (Home Wods)

Movements: Air Squat Burpee Lunge Push-Up Run/Running

Air Squat Wods Burpee Wods Lunge Wods Push-Up Wods Run/Running Wods

Competitions:

Kevin Bracken

For Time (with a Partner)

Deadlift Hold (135 lb)
40 Air Squats

Back Squat Hold (135 lb)
40 Sit-Ups

Plank Hold
40 Push-Ups

Deep Squat Hold
40 Burpees

Wod Type: For Time Hero Wods

Movements: Air Squat Back Squat Burpee Deadlift Plank Hold Push-Up Sit-Up

Air Squat Wods Back Squat Wods Burpee Wods Deadlift Wods Plank Hold Wods Push-Up Wods Sit-Up Wods

Competitions:

Cameron

For Time

50 Walking Lunges
25 Chest-to-Bar Pull-Ups
50 Box Jumps (24/20 in)
25 Triple-Unders
50 Back Extensions
25 Ring Dips
50 Knees-to-Elbows
25 Wall Ball "2-for-1's" (20/14 lb)
50 Sit-Ups
5 Rope Climbs (15 ft)

Wod Type: For Time Hero Wods

Movements: Back Extension/Hip Extension Box Jump Dip/Ring Dip/Tricep Dip Lunge Pull-Up Rope Climb Sit-Up Toes-to-Bar/Knees-to-Elbows Triple-Under Wall Ball Shot

Back Extension/Hip Extension Wods Box Jump Wods Dip/Ring Dip/Tricep Dip Wods Lunge Wods Pull-Up Wods Rope Climb Wods Sit-Up Wods Toes-to-Bar/Knees-to-Elbows Wods Triple-Under Wods Wall Ball Shot Wods

Competitions:

Scott Kopytko

For Time

30 Back Squats (225/155 lb)

1 minute Rest

Then,
30 Deadlifts (225/155 lb)

Wod Type: For Time Hero Wods

Movements: Back Squat Deadlift

Back Squat Wods Deadlift Wods

Competitions:

Alan Feinberg

Every Minute On the Minute (EMOM) in 9 minutes

5 Back Squats (225/155 lb)
5 Burpee Box Jumps (20 in)

Wod Type: For Rounds/Reps (AMRAP)Hero Wods

Movements: Back Squat Box Jump Burpee

Back Squat Wods Box Jump Wods Burpee Wods

Competitions:

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Jonesy

Benjamin Reddy

Keithroy Maynard

Thomas Foley

Blanchard (Sapper)

Jack Stanley

Kevin Bracken

Cameron

Scott Kopytko

Alan Feinberg

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