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.

Keaton & O’Dwyer

For Time (with a Partner)

Buy-In: 400 meter Partner Carry

Then, 2 Rounds of:
32 Partner Deadlifts (140/100 kg)
13 Synchro Hand Release Push-Ups
36 Partner Wall Ball Shots (9/6 kg) (alternating)
16 Synchro Burpees

Cash-Out: 400 meter Partner Carry

Wod Type: For Time Hero Wods

Movements: Burpee Deadlift Fireman's Carry Push-Up Wall Ball Shot

Burpee Wods Deadlift Wods Fireman's Carry Wods Push-Up Wods Wall Ball Shot Wods

Competitions:

Dale Gostick

3 Rounds for Time (in teams of 3)

8 Muscle-Ups
5 Power Cleans (90/70 kg)
25 GHD Sit-Ups
25 Bar Over Burpees
5 Thrusters (90/70 kg)
8 Unbroken Strict Handstand Push-Ups

Wod Type: For Time Hero Wods

Movements: Burpee Clean GHD Sit-Up Handstand Push-Up Muscle-Up Thruster

Burpee Wods Clean Wods GHD Sit-Up Wods Handstand Push-Up Wods Muscle-Up Wods Thruster Wods

Competitions:

Erin

5 Rounds For Time

15 Dumbbell Split Cleans (40/30 lb)
21 Pull-Ups

Wod Type: For Time Hero Wods

Movements: Clean Pull-Up

Clean Wods Pull-Up Wods

Competitions:

Sgt. Ansari

4 Rounds for Time

5 Hang Cleans (135/95 lb)
11 Toes-to-Bars
29 Wall Ball Shots (20/14 lb)

Wod Type: For Time Hero Wods

Movements: Clean Toes-to-Bar/Knees-to-Elbows Wall Ball Shot

Clean Wods Toes-to-Bar/Knees-to-Elbows Wods Wall Ball Shot Wods

Competitions:

Joseph Farrelly

For Load

Accumulate 10,000 lbs with any combination of:
Cleans
Snatches
Overhead Squats

Wod Type: For Load Hero Wods

Movements: Clean Overhead Squat Snatch

Clean Wods Overhead Squat Wods Snatch Wods

Competitions:

Nukes

AMRAP in 30 minutes

From 0:00-8:00
1 mile Run
Max Deadlifts (315/205 lb)

From 8:00-18:00
1 mile Run
Max Power Cleans (225/155 lb)

From 18:00-30:00
1 mile Run
Max Overhead Squats (135/95 lb)

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

Movements: Clean Deadlift Overhead Squat Run/Running

Clean Wods Deadlift Wods Overhead Squat Wods Run/Running Wods

Competitions:

Daniel Harlin

4 Rounds for Time

3 Squat Cleans (185/135 lb)
6 Front Squats (185/135 lb)
12 Deadlifts (185/135 lb)
24 Double-Unders

Wod Type: For Time Hero Wods

Movements: Clean Deadlift Double-Under Front Squat

Clean Wods Deadlift Wods Double-Under Wods Front Squat Wods

Competitions:

Dixon

7 Rounds for Time

7 Deadlifts (135/95 lb)
19 Push-Ups
7 Power Cleans (135/95 lb)
19 Pull-Ups

Wear a Weight Vest (20/14 lb)

Wod Type: For Time Hero Wods

Movements: Clean Deadlift Pull-Up Push-Up

Clean Wods Deadlift Wods Pull-Up Wods Push-Up Wods

Competitions:

Officer Jason Knox

AMRAP in 20 minutes

5 Dumbbell Deadlifts (2x50/35 lb)
6 Dumbbell Hang Cleans (2x50/35 lb)
7 Dumbbell Front Squats (2x50/35 lb)
8 Dumbbell Push Presses (2x50/35 lb)
35 Double-Unders
200 meter Run

Buy-In: 54 second Silence

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

Movements: Clean Deadlift Double-Under Front Squat Push Press

Clean Wods Deadlift Wods Double-Under Wods Front Squat Wods Push Press Wods

Competitions: