7 Rounds for Time
10 Burpees
8 Pull-Ups
6 Box Jumps (30/24 in)
4 Handstand Push-Ups
2 Muscle-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.
Nutts
For Time
10 Handstand Push-Ups
15 Deadlifts (250/175 lb)
25 Box Jumps (30/24 in)
50 Pull-Ups
100 Wall Ball Shots (20/14 lb)
200 Double-Unders
400 meter Run (with 45/35 lb plate)
Competitions:
Bruce Gary
For Time
40 Double-Unders
40 Box Step-Ups (24/20 in)
40 Push Presses (75/45 lb)
30 Double-Unders
30 Box Step-Ups (24/20 in)
30 Push Presses (75/45 lb)
20 Double-Unders
20 Box Step-Ups (24/20 in)
20 Push Presses (75/45 lb)
10 Double-Unders
10 Box Step-Ups (24/20 in)
10 Push Presses
Competitions:
John Chipura
2 Rounds for Time
19 Deadlifts (225/115 lb)
19 Bar Over Burpees
Competitions:
Michael Edward Roberts
For Time
100 Squat Cleans (75/55 lb)
4 Burpees
Competitions:
Bondy
AMRAP in 20 minutes
6 Pull-Ups
11 Burpees
24 Sit-Ups
Wear a Weight Vest (20/14 lb)
Wod Type: For Rounds/Reps (AMRAP)Hero Wods
Competitions:
Runyan
AMRAP in 24 minutes
21 Bar Over Burpees
7 Deadlifts (1.5x bodyweight)
10 Pull-Ups
Wod Type: For Rounds/Reps (AMRAP)Hero Wods
Competitions:
Natalie Corona
AMRAP (with a Partner) in 22 minutes
Partner A, perform AMRAP of:
20 Sit-Ups
20 Burpees
...while Partner B performs:
400 meter Run
Partners switch after each Run
Wear a Weight Vest (20/14 lb) throughout
Competitions:
Braswell
AMRAP in 40 minutes
12 Burpees
9 Hang Power Cleans (95/65 lb)
18 Wall Ball Shots (20/14 lb)
200 meter Sandbag Run (60/40 lb)
Wod Type: For Rounds/Reps (AMRAP)Hero Wods
Competitions:
John Marshall
5 Rounds for Time
3 Overhead Squats (155/105 lb)
6 Clean-and-Jerks (155/105 lb)
12 Bar Facing Burpees
Competitions: