For Time
50-40-30-19-12 reps of:
Burpees
Air Squats
Push-Ups
Sit-Ups
At the end of each round, perform:
4 Pull-Ups
154 meter Sprint
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.
Philip Petti
For Time
20 Thrusters (135/95 lb)
20 Burpees
20 Cleans (135/95 lb)
20 Sit-Ups
20 Shoulder-to-Overheads (135/95 lb)
20 Push-Ups
20 Overhead Squats (135/95 lb)
20 Handstand Push-Ups
20 Front Squats (135/95 lb)
20 Air Squats
Competitions:
George Cain
Nicholas Chiofalo
2 Rounds for Time
800 meter Run
20 Chest-to-Bar Pull-Ups
10 Back Squats (225/155 lb)
Competitions:
Coffey
For Time
800 meter Run
50 Back Squats (135/95 lb)
50 Bench Press (135/95 lb)
800 meter Run
35 Back Squat (135/95 lb)
35 Bench Press (135/95 lb)
800 meter Run
20 Back Squat (135/95 lb)
20 Bench Press (135/95 lb)
800 meter Run
1 Muscle-Up
Competitions:
The Ish
6 Rounds for Time
1 Bear Complex (115/75 lb)
6 Pull-Ups
8 Overhead Walking Lunges (45/25 lb)
9 Burpees
Competitions:
Thomas Gambino
Every 3 Minutes on the Minute in 18 minutes
7 Bear Complexes (135/95 lb)
14 Burpees
21 Double-Unders
One “Bear Complex” consists of: 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, and 1 Push Press.
Wod Type: For Rounds/Reps (AMRAP)Hero Wods
Competitions:
Dougie & Leon
For Time (with a Partner)
400 meter Run with Deadball (20/15 kg)
Then 5 rounds of:
40 Ball Slams (20/15 kg)
2 Tuck Jumps
40 Pull-Ups
40 Power Cleans (40/60 kg)
40 Push-Ups
40 Shoulder-to-Overhead (40/60 kg)
100 meter Run
Then:
400 meter Run with Deadball (20/15 kg)
Time cap: 60 minutes
Competitions:
Edward D’Atri
12-9-6 Reps For Time
Deadlifts (275/185 lb)
Bench Presses (185/105 lb)
Chest-to-Bar Pull-Ups
Competitions:
Joseph Rivelli Jr.
3 Rounds for Time
12 Deadlifts (275/205 lb)
24 Box Jumps (24/20 in)
Competitions: