Hero Wods

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.

Search...

For Time

25 Back Squats (80% of 1 RM)

In a single set

For Time

21-18-15-12-9-6-3 reps of:
Back Squats (135/95 lb)
Wall Ball Shots (20/14 lb)

For Time

30 Back Squats (185/135 lb)
100 Wall Ball Shots (20/14 lb)
30 Shoulder-to-Overheads (185/135 lb)

For Time

21 Back Squats (225/185 lb)
400 meter Run
15 Front Squats (185/135 lb)
800 meter Run
9 Overhead Squats (135/95 lb)
1600 meter Run

2 Rounds for Time

50 Sit-Ups
40 Pull-Ups
30 Back Squats (135/95 lb)
20 Handstand Push-Ups
10 Front Squats (135/95 lb)

3 Rounds for Time

22 calorie Row
22 Shoulder-to-Overheads (95/65 lb)
22 Pull-Ups
22 Back Squats (95/65 lb)
22 Sit-Ups

Cash-Out: 5 Push-Ups

AMRAP in 10 minutes

3 Power Cleans (135/95 lb)
3 Power Snatches (135/95 lb)
3 Overhead Squats (135/95 lb)
50 meter Bear Crawl

15-12-9 Reps for Time

Bench Presses (BW)
Ring Dips
Dumbbell Thrusters (35/25 lb)
Wall Ball Shots (20/14 lb)

AMRAP in 12 minutes

12 Box Jumps (24 in/20 in)
6 Thrusters (95 lbs/65 lb)
6 Bar-Facing Burpees

4 Rounds for Time

5 Overhead Squats (135/95 lb)
10 Handstand Push-Ups
15 Box Jumps (24/20 in)