40-30-20-10 Reps for Time
Kettlebell Swings (32/24 kg)
Goblet Squats (32/24 kg)
Toes-to-Bars
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.
Marco
3 Rounds for Time
21 Pull-Ups
15 Handstand Push-Ups
9 Thrusters (135/95 lb)
Competitions:
Arnie
For Time
21 Turkish Get-Ups, Right Arm
50 Kettlebell Swings
21 Overhead Squats, Left Arm
50 Kettlebell Swings
21 Overhead Squats, Right Arm
50 Kettlebell Swings
21 Turkish Get-Ups, Left Arm
Use a single Kettlebell (2/1.5 pood)
Competitions:
White
5 Rounds For Time
3 Rope Climbs (15 ft)
10 Toes-to-Bars
21 Overhead Walking Lunges (45/35 lb plate)
400 meter Run
Competitions:
Gerard Baptiste
6 Rounds for Time
9 Overhead Squats (95/65 lb)
9 Thrusters (95/65 lb)
500 meter Row
Competitions:
Jamie
For Time
1000 meter Row
30 Pull-Ups
30 Thrusters (40/30 kg)
1000 meter Run
Competitions:
Jonesy
Benjamin Reddy
AMRAP in 16 minutes
From 0:00-4:00, complete 1 round of:
18 calorie Assault Bike
4 Clean-and-Jerks (100/70 kg)
5 Burpee Box Jumps (30/24 in)
Rest until 4:00
From 4:00-6:00, AMRAP of:
Wall Ball Shots (20/14 lb)
Rest until 10:00
From 10:00-14:00, complete 1 round of:
18 calorie Assault Bike
4 Clean-and-Jerks (100/70 kg)
5 Burpee Box Jumps (30/24 in)
Rest until 14:00
From 14:00-16:00, AMRAP of:
Wall Ball Shots (20/14 lb)
Wod Type: For Rounds/Reps (AMRAP)Hero Wods
Competitions:
Keithroy Maynard
5 Rounds for Time
44 Box Step-Ups (24/20 in)
12 Push-Ups
12 Air Squats
Wear a Weight Vest (20/14 lb)
Competitions:
Thomas Foley
For Time
150 Wall Ball Shots (20/14 lb)
100 Push-Ups
50 Air Squats
25 Sit-Ups
Competitions: