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:
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.
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:
Jennifer
AMRAP in 26 minutes
10 Pull-Ups
15 Kettlebell Swings (1.5/1 Pood)
20 Box Jumps (24/20 in)
Wod Type: For Rounds/Reps (AMRAP)Hero Wods
Competitions:
Terence McShane
EMOM in 20 minutes
For odd minutes, perform:
5 Front Squats (205/115 lb)
For even minutes, perform:
5 Burpee Box Jumps (24/20 in)
Wod Type: For Rounds/Reps (AMRAP)Hero Wods
Competitions:
Dennis Cross
5 Rounds for Time
7 Clean-and-Jerks (135/95 lb)
5 Chest-to-Bar Pull-Ups
7 Box Jumps (24/20 in)
Competitions:
Robert Nagel
3 Rounds for Time
100 foot Overhead Walking Lunges (45/25 lb)
20 Wall Ball Shots (20/14 lb)
20 Box Jumps (24/20 in)
10 Push Presses (135/95 lb)
Competitions: