21-15-9 Reps for Time
Overhead Squats (95/65 lb)
Hand Release Push-Ups
Movements: Overhead SquatPush-Up
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.
Spehar
For Time
100 Thrusters (135/95 lb)
100 Chest-to-Bar Pull-Ups
6 mile Run
Competitions:
Gunny
For Time
1 mile Weighted Run (50/35 lb)
50 Push-Ups
50 Sit-Ups
1 mile Weighted Run (50/35 lb)
50 Push-Ups
50 Sit-Ups
1 mile Weighted Run (50/35 lb)
Wear a Weight Vest, Body Armor, loaded Ruck Pack or whatever is needed to load yourself with 50 lb. for the runs.
Competitions:
Randy
War Frank
3 Rounds For Time
25 Muscle-Ups
100 Air Squats
35 GHD Sit-Ups
Competitions:
Maupin
4 Rounds for Time
800 meter Run
49 Push-Ups
49 Sit-Ups
49 Air Squats
Competitions:
Three Fathers
For Time
1,000 meter Run
100 Push-Ups
200 Sit-Ups
300 Air Squats
1,000 meter Run
Competitions:
Langsdorf
3 Rounds for Time
800 meter Run
25 Chest-to-Bar Pull-Ups
35 American Kettlebell Swings (53/35 lb)
45 Bear Hug Jumping Squats (15/10 lb Medicine Ball)
Competitions:
Hopkins
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:
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: