For Time
Buy-In: 52 Air Squats
Then, 4 Rounds of:
300 meter Run
15 Navy SEAL Push-Ups
23 Sit-Ups
7 Strict Pull-Ups
Buy-Out: 52 Burpees
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.
Stephen
For Time
30-25-20-15-10-5 Reps of:
GHD Sit-Ups
Back Extensions
Knees-to-Elbows
Romanian Deadlifts (95/65 lb)
Competitions:
Matthew Garvey
For Time
100 Double-Unders
10 Back Squats (275/185 lb)
50 Double-Unders
5 Back Squats (275/185 lb)
Movements: Back SquatDouble-Under
Competitions:
Miron
5 Rounds for Time:
800 meter Run
23 Back Squats (¾ Body Weight)
13 Deadlifts (1 ½ Body Weight)
Competitions:
Nookie
AMRAP in 20 minutes
7 Squat Cleans (40/30 kg)
7 Push Press (40/30 kg)
7 Back Squats (40/30 kg)
200 meter Run
Wod Type: For Rounds/Reps (AMRAP)Hero Wods
Competitions:
Donald Burns
For Time
20 Back Squats (135/95 lb)
400 meter Run
20 Deadlifts (135/95 lb)
400 meter Run
20 Cleans (135/95 lb)
400 meter Run
30 Thrusters (135/95 lb)
400 meter Run
Competitions:
John McAvoy
3 Rounds for Time
5 Muscle-Ups
7 Bear Complexes (155/105 lb)
50 Double-Unders
Competitions:
Brenton
5 Rounds For Time
Bear Crawl (100 ft)
Standing Broad-Jumps (100 ft)
Perform 3 Burpees after every 5 Broad-Jumps
Wear a Weight Vest (20/14 lb)
Competitions:
William Wren
21-15-9 Reps for Time
Bench Presses (65% of 1 RM)
Ring Dips
Hand Release Push-Ups
Competitions:
Danny
AMRAP in 20 minutes
30 Box Jumps (24/20 in)
20 Push Presses (115/75 lb)
30 Pull-Ups
Wod Type: For Rounds/Reps (AMRAP)Hero Wods
Competitions: