21-15-9 Reps for Time
Back Squats (225/155 lb)
Burpees
Movements: Back SquatBurpee
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.
Michael Fodor
For Time
100 Reps Total in any combination of:
Back Squats (185/115 lb)
Deadlifts (185/115 lb)
Shoulder-to-Overheads (185/115 lb)
Competitions:
Michael Cawley
For Time
50 Thrusters (45/35 lb)
40 Power Snatches (95/65 lb)
30 Back Squats (135/95 lb)
16 Cleans (155/105 lb)
Competitions:
Raymond Downey
For Time
1600 meter Run
10 Deadlifts (365/255 lb/85% BW)
1200 meter Run
20 Back Squats (275/185 lb)
800 meter Run
30 Front Squats (185/135 lb)
400 meter Run
40 Cleans (135/95 lb)
Competitions:
Sergio Villanueva
For Time
50 Double-Unders
5 Power Snatches (135/95 lb)
40 Double-Unders
10 Power Cleans (135/95 lb)
30 Double-Unders
15 Overhead Squats (135/95 lb)
20 Double-Unders
20 Back Squats (135/95 lb)
10 Double-Unders
25 Deadlifts (135/95 lb)
Competitions:
Kevin A. Houston
3 Rounds For Time
200 meter Run
50 meter Farmers Walk (2x35/25 lb sandbag)
10 Burpees
10 meter Bear Crawl (forward and backwards)
400 meter Run
100 meter Farmers Walk (2x35/25 lb sandbag, each hand)
20 Burpees
20 meter Bear Crawl (forward and backwards)
600 meter Run
150 meter Farmers Walk (2x35/25 lb sandbag, each hand)
30 Burpees
30 meter Bear Crawl (forward and backwards)
Wear a weight vest (20/14 lb) (except during the run)
Competitions:
Andrew Brunn
5 Rounds for Time
3 Overhead Squats (135/95 lb)
6 Handstand Push-Ups
9 Bench Presses (135/95 lb)
12 Rings Dips
Competitions:
Jack
AMRAP in 20 minutes
10 Push Presses (115/85 lb)
10 Kettlebell Swings (1.5/1 pood)
10 Box Jumps (24/20 in)
Wod Type: For Rounds/Reps (AMRAP)Hero Wods
Competitions:
Steven Coakley
2 Rounds for Time
17 Deadlifts (185/135 lb)
17 Box Jumps (24/20 in)
17 Pull-Ups
Competitions:
Adrian
7 Rounds For Time
3 Forward Rolls
5 Wall Climbs
7 Toes-to-Bar
9 Box Jumps (30/24 in)
Competitions: