5 Rounds for Time
50 Double-Unders
15 Hang Power Cleans (95/65 lb)
10 Pull-Ups
5 Handstand Push-Ups
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.
William McGinn
For Time
40 Rings Dips
10 Snatches (155/105 lb)
2,000 meter Row
10 Cleans (155/105 lb)
100 foot Dumbbell Walking Lunges (2x55/35 lb)
Competitions:
Luke
For Time
400 meter Run
15 Clean-and-Jerks (155/105 lb)
400 meter Run
30 Toes-to-Bars
400 meter Run
45 Wall Ball Shots (20/14 lb)
400 meter Run
45 Kettlebell Swings (1.5/1 pood)
400 meter Run
30 Ring Dips
400 meter Run
15 Weighted Lunge Steps (155/105 lb)
400 meter Run
Competitions:
Dragon
For Time
5k Run
4 minutes to find 4 rep max Deadlift
5k Run
4 minutes to find 4 rep max Push Jerk
Competitions:
Tyrant 22
AMRAP in 22 minutes
22 Deadlifts (275/185 lb)
22 Wall Ball Shots (20/14 lb)
22 Toes-to-Bars
22 Hand Release Push-Ups
Wod Type: For Rounds/Reps (AMRAP)Hero Wods
Competitions:
Worsley
5 Rounds for Time
9 Handstand Push-Ups
15 Ring Dips
21 Thrusters (42.5/30 kg)
200 meter Run
Competitions:
Lawrence Virgilio
For Time
50 Kettlebell Swings (24/16 kg)
50 Sit-Ups
50 Double-Unders
25 Kettlebell Swings (24/16 kg)
25 Sit-Ups
25 Double-Unders
12 Kettlebell Swings (24/16 kg)
12 Sit-Ups
12 Double-Unders
6 Kettlebell Swings (24/16 kg)
6 Sit-Ups
6 Double-Unders
3 Kettlebell Swings (24/16 kg)
3 Sit-Ups
3 Double-Unders
Competitions:
Cpl Si Miller
Three 6-minute AMRAPs in 20 minutes
Buy-in: 800 meter Run
Then, AMRAP in remaining time:
12 Front Squats (45/30 kg)
12 Pull-Ups
Then, 1 minute Rest
Wod Type: For Rounds/Reps (AMRAP)Hero Wods
Competitions:
Charles Kasper
For Time
15 Ground-to-Overheads (155/105 lb)
200 meter Walking Lunges
15 Ground-to-Overheads (155/105 lb)
800 meter Run
15 Ground-to-Overheads (155/105 lb)
Competitions:
Good Friday Battle
AMRAP in 20 minutes
2 Rope Climbs (15 ft)
4 Deficit Strict Handstand Push-Ups (3.5/2 in)
10 Pistols (each leg)
Wear a Weight Vest (10/6 kg)
Wod Type: For Rounds/Reps (AMRAP)Hero Wods
Competitions: