4 Rounds for Time
21 Burpees
15 Pull-Ups
9 Back Squats (225/155 lb)
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.
Joseph Mascali
12-9-6-3 Reps for Time
Back Squats (65% of BW)
Burpee Box Jumps
500 meter Row
Competitions:
John Napolitano
2 Rounds for Time
40 Pull-Ups
10 Back Squats (225/155 lb)
40 Wall Ball Shots (20/14 lb)
10 Deadlifts (225/155 lb)
40 Sit-Ups
Competitions:
Jonno
Three Parts For Time
3 Rounds of:
5 Hang Power Cleans (40/30 kg)
10 Push Presses (40/30 kg)
15 Back Squats (40/30 kg)
800 meter Run
3 Rounds of:
5 Overhead Squats (40/30 kg)
10 Sumo Deadlift High-Pulls (40/30 kg)
15 Front Squats (40/30 kg)
30 Ball Slams (30/20 lb)
3 Rounds of:
5 Power Cleans (40/30 kg)
10 Squat Cleans (40/30 kg)
15 Deadlifts (40/30 kg)
30 Box Jumps (24/20 in)
Competitions:
Frank Callahan
3 Rounds for Time
10 Bench Presses (60% BW)
10 Tricep Dips
Movements: Bench PressDip/Ring Dip/Tricep Dip
Competitions:
Stephen Belson
For Time
20 Box Jumps (30/24 in)
5 Squat Cleans (155/105 lb)
30 Box Jumps (30/24 in)
5 Squat Cleans (155/105 lb)
40 Box Jumps (20 in)
5 Squat Cleans (155/105 lb)
Competitions:
Roy
5 Rounds For Time
15 Deadlifts (225/155 lb)
20 Box Jumps (24/20 in)
25 Pull-Ups
Competitions:
Karl Joseph
21-15-9 Reps for Time
Push Presses (135/95 lb)
30 Box Jumps (24/20 in)
Overhead Squats (135/95 lb)
Competitions:
Michael Clarke
For Time
21 Overhead Squats (95/65 lb)
9 Burpee Box Jumps (24/20 in)
500 meter Row
15 Overhead Squats (95/65 lb)
15 Burpee Box Jumps (24/20 in)
500 meter Row
9 Overhead Squats (95/65 lb)
21 Burpee Box Jumps (24/20 in)
500 meter Row
Competitions:
Carl Molinaro
21-15-9 Reps for Time
Thrusters (135/95 lb)
Burpee Box Jumps (24/20 in)
Handstand Push-Ups
Competitions: