5 Rounds for Time
60 High Knees
30 Burpees
20 Chair Dips
10 Air Squats
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.
Emily
10 Rounds for Time
30 Double-Unders
15 Pull-Ups
30 Air Squats
100 meter Sprint
Rest 2 minutes
Competitions:
Bert
For Time
50 Burpees
400 meter Run
100 Push-Ups
400 meter Run
150 Walking Lunges
400 meter Run
200 Air Squats
400 meter Run
150 Walking Lunges
400 meter Run
100 Push-Ups
400 meter Run
50 Burpees
Competitions:
The Batman
For Time
Buy-In:
100 Air Squats
50-40-30-20-10 Reps
Box Jumps (30/24 in)
Wall Ball Shots (20/14 lb)
Kettlebell Swings (24/16 kg)
200 meter Run
All of the above with a Weight Vest (20/14 lb)
Buy-Out:
4 Rounds of 5 Deadlifts (80% max)
Competitions:
Moszer
9 Rounds for Time
300 meter Run
6 Air Squats
6 Pull-Ups
6 Box Jumps (20/24 in)
6 Burpees
6 Sit-Ups
6 Lunges (alternating)
6 Russian Kettlebell Swings (53/35 lb)
Wear a Weight Vest (20/14 lb)
Competitions:
Ned
7 Rounds For Time
11 Back Squats (bodyweight)
1,000 meter Row
Movements: Back SquatRow (Rowing)
Competitions:
Matthew Rogan
For Time
15 Back Squats (185/135 lb)
400 meter Run
10 Back Squats (225/155 lb)
400 meter Run
5 Back Squats (275/205 lb)
400 meter Run
Movements: Back SquatRun/Running
Competitions:
Otis
AMRAP in 15 minutes
Back Squat (1½ bodyweight)
Shoulder Press (¾ bodyweight)
Deadlift (1½ bodyweight)
Start with 1 rep each. Increase each by 1 rep per round.
Wod Type: For Rounds/Reps (AMRAP)Hero Wods
Competitions:
William Krukowski
AMRAP in 10 minutes
5 Back Squats (225/155 lb)
10 Box Jumps (24/20 in)
15 Broomstick Overhead Squats
20 Walking Lunges (2-count)
Wod Type: For Rounds/Reps (AMRAP)Hero Wods
Competitions:
Kenneth Kumpel
3 Rounds for Time
6 Bear Complexes (135/95 lb)
100 meter Bear Crawl
Competitions: