For Time
10 Front Squats (135/95 lb)
10 Air Squats
10 Overhead Squats (135/95 lb)
10 Walking Lunges
10 Back Squats (135/95 lb)
10 Burpees
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.
Andrew Harper
For Time
Cash-In: 1,000 meter Run
4 Rounds of:
28 Burpees
28 Pull-Ups
28 Kettlebell Swings (24/16 kg)
28 AbMat Sit-Ups
28 Air Squats
28 Push-Ups
28 Alternating Jumping Lunges
28 Double-Unders
Cash-Out: 1,000 meter Run
Competitions:
Louis Arena
4 Rounds for Time
10 Back Squats (275/205 lb)
400 meter Run
Movements: Back SquatRun/Running
Competitions:
Thompson
10 Rounds For Time
1 Rope Climb (15 ft) (from seated)
29 Back Squats (95/65 lb)
10 meter Barbell Farmer Carry (2x135/95 lb)
Competitions:
John Vigiano II
5 Rounds for Time
10 Back Squats (225/155 lb)
40 Sit-Ups
40 Push-Ups
Competitions:
Frank Palombo
For Time
50 Back Squats (135/95 lb)
40 Burpees
30 Overhead Squats (135/95 lb)
20 Burpees
10 Front Squats (135/95 lb)
Competitions:
Brian Sweeney
5 Rounds for Time
7 Bear Complexes (135/95 lb)
10 Lateral Over Bar Burpees
Competitions:
Shawn Powell
AMRAP in 11 minutes
1 minute Power Cleans (135/95 lb)
1 minute Front Squats (135/95 lb)
1 minute Deadlifts (135/95 lb)
1 minute Push Presses (135/95 lb)
1 minute Back Squats (135/95 lb)
1 minute Rest
1 minute Push Jerks (135/95 lb)
1 minute Overhead Squats (135/95 lb)
1 minute Pendlay Rows (135/95 lb)
1 minute Strict Press (135/95 lb)
1 minute Power Snatches (135/95 lb)
Wod Type: For Rounds/Reps (AMRAP)Hero Wods
Competitions:
Michael Kiefer
EMOM in 20 minutes
Odd Minutes:
5 Bench Presses (65% of 1RM)
Even Minutes:
8 Hand Release Push-Ups
Wod Type: For Rounds/Reps (AMRAP)Hero Wods
Movements: Bench PressPush-Up
Competitions:
Michael Cammarata
Every Minute On the Minute (EMOM) in 10 minutes
2 Squat Cleans (185/135 lb)
2 Box Jumps (30/24 in)
Wod Type: For Rounds/Reps (AMRAP)Hero Wods
Competitions: