3 Rounds For TIme
9 Muscle-Ups
15 Burpee Pull-Ups
21 Pull-Ups
800 meter Run
Wear a weight vest (20/14 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.
The Lyon
5 Rounds for Time
7 Squat Cleans (165/115 lb)
7 Shoulder-to-Overheads (165/115 lb)
7 Burpee Chest-to-Bar Pull-Ups
2 minutes Rest between rounds
Competitions:
Red Horse
AMRAP in 10 minutes 17 seconds
9 Thrusters (95/65 lb)
22 Burpees
13 Kettlebell Swings (53/35 lb)
500 meter Row
Wod Type: For Rounds/Reps (AMRAP)Hero Wods
Competitions:
Santora
3 Rounds For Max Reps in 17 minutes
1 minute Squat Cleans (155/105 lb)
1 minute Shuttle Sprints (20 ft forward, 20 ft backwards)
1 minute Deadlifts (245/165 lb)
1 minute Burpees
1 minute Jerks (155/105 lb)
1 minute Rest between rounds
Wod Type: For Rounds/Reps (AMRAP)Hero Wods
Competitions:
Tara
For Time
Buy-In: 26 Burpees
Then 6 Rounds of:
19 Kettlebell Swings (53/35 lb)
20 Push-Ups
19 Goblet Squats (53/35 lb)
Buy-Out: 3 minutes and 49 seconds Forearm Plank Hold*
*Perform a penalty for each break or rest from Plank:
- 1st Break: 3 Burpees
- 2nd Break: 4 Burpees
- 3rd Break and more: 9 Burpees
Competitions:
Arthur Barry
For Time
21 Thrusters (95/65 lb)
21 Pull-Ups
100 meter Sprint
15 Overhead Squats (95/65 lb)
15 Bar Over Burpees
100 meter Sprint
9 Squat Snatches (95/65 lb)
9 Bar Muscle-Ups
100 meter Sprint
Competitions:
Nick
12 Rounds For Time
10 Dumbbell Hang Squat Cleans (2x45/35 lb)
6 Handstand Push-Ups on Dumbbells
Movements: CleanHandstand Push-Up
Competitions:
Johnson
AMRAP in 20 minutes
9 Deadlifts (245/165 lb)
8 Muscle-Ups
9 Squat Cleans (155/105 lb)
Wod Type: For Rounds/Reps (AMRAP)Hero Wods
Competitions:
Andre Fletcher
5 Rounds for Time
21 Deadlifts (65/45 lb)
15 Cleans (85/65 lb)
9 Push Presses (105/85 lb)
Competitions:
Matt 16
For Time
16 Deadlifts (275/185 lb)
16 Hang Power Cleans (185/135 lb)
16 Push Presses (135/95 lb)
800 meter Run
16 Deadlifts (275/185 lb)
16 Hang Power Cleans (185/135 lb)
16 Push Presses (135/95 lb)
800 meter Run
16 Deadlifts (275/185 lb)
16 Hang Power Cleans (185/135 lb)
16 Push Presses (135/95 lb)
Competitions: