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.

Edward D’Atri

12-9-6 Reps For Time

Deadlifts (275/185 lb)
Bench Presses (185/105 lb)
Chest-to-Bar Pull-Ups

Wod Type: For Time Hero Wods

Movements: Bench Press Deadlift Pull-Up

Bench Press Wods Deadlift Wods Pull-Up Wods

Competitions:

Joseph Rivelli Jr.

3 Rounds for Time

12 Deadlifts (275/205 lb)
24 Box Jumps (24/20 in)

Wod Type: For Time Hero Wods

Movements: Box Jump Deadlift

Box Jump Wods Deadlift Wods

Competitions:

McLaren

AMRAP in 20 minutes

3 Thrusters (50% bodyweight)
5 Box Jumps (24/20 in)
7 Hand Release Push-Ups

Wod Type: For Rounds/Reps (AMRAP)Hero Wods

Movements: Box Jump Push-Up Thruster

Box Jump Wods Push-Up Wods Thruster Wods

Competitions:

Nicholas Rossomando

3 Rounds for Time

5 Push Presses (70% of 1 RM)
10 Burpee Box Jumps (24/20 in)

Wod Type: For Time Hero Wods

Movements: Box Jump Burpee Push Press

Box Jump Wods Burpee Wods Push Press Wods

Competitions:

Lindskog

5 Rounds for Time

500 meter Run
20 Box Jumps (24/20 in)
20 Pull-Ups
5 Handstand Push-Ups

Wod Type: For Time Hero Wods

Movements: Box Jump Handstand Push-Up Pull-Up Run/Running

Box Jump Wods Handstand Push-Up Wods Pull-Up Wods Run/Running Wods

Competitions:

Orio Palmer

7 Rounds for Time

3 Clean-and-Jerks (185/115 lb)
6 Handstand Push-Ups
9 Box Jumps (24/20 in)

Wod Type: For Time Hero Wods

Movements: Box Jump Clean Handstand Push-Up Jerk

Box Jump Wods Clean Wods Handstand Push-Up Wods Jerk Wods

Competitions:

Rock

3 AMRAPs in 17 minutes

AMRAP in 5 minutes
10 Power Cleans (135/95 lb)
12 Burpees
14 Box Jumps (24/20 in)
20 Sit-Ups
Max distance Row
Rest 1 minute

Wod Type: For Rounds/Reps (AMRAP)Hero Wods

Movements: Box Jump Burpee Clean Row (Rowing)Sit-Up

Box Jump Wods Burpee Wods Clean Wods Row (Rowing) Wods Sit-Up Wods

Competitions:

John Fanning

For Time

100 Double-Unders
80 Pull-Ups
60 Box Jumps (24/20 in)
40 Front Squats (135/95 lb)
20 Squat Cleans (135/95 lb)
10 Thrusters (135/95 lb)

Wod Type: For Time Hero Wods

Movements: Box Jump Clean Double-Under Front Squat Pull-Up Thruster

Box Jump Wods Clean Wods Double-Under Wods Front Squat Wods Pull-Up Wods Thruster Wods

Competitions:

M.I.R.

AMRAP (with a Partner) in 30 minutes

Station 1: "Michalski"
From 0:00-10:00, Partner A performs:
23 Wall Ball Shots (20/14 lb)
53 Double-Unders

Partner B performs AbMat Sit-Ups*

Station 2: "Irvine"
From 10:01-20:00, perform:
30 Alternating Dumbbell Snatches (50/35 lb)
14 Box Jumps (24/20 in)

Partner B performs Wall Sit*

Station 3: "Rittner"
From 20:01-30:00, perform:
12 Deadlifts (225/155 lb)
860 meter Run

Partner B performs Burpees*

* Partner B performs the solo movement while Partner A does as many reps as possible of the couplet for the current station. Partners switch as needed.