5 Rounds For Time
5 Burpees
10 Chest-to-Bar Pull-Ups
20 Wall Ball Shots (20/14 lb)
30 Push-Ups
400 meter Run
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.
Twin Towers
For Time
Buy-In: 2,001 meter Row
Directly into, 9 Rounds of:
11 Burpees
3 Hang Cleans (135/95 lb)
4 Pull-Ups
3 Overhead Squats (135/95 lb)
Competitions:
Lovelace
For Time
5 mile run
6 minute Plank Hold (cumulative)
20 Burpee Pull-Ups
160 Walking Lunges
64 Push-Ups
64 Sit-Ups
Competitions:
Joseph Agnello
12-9-6-3 Reps For Time
Squat Cleans (155/105 lb)
Weighted Pull-Ups (45/25 lb)
Competitions:
Santiago
7 Rounds For Time
18 Dumbbell Hang Squat Cleans (35/25 lb)
18 Pull-Ups
10 Power Cleans (135/95 lb)
10 Handstand Push-Ups
Competitions:
Dom
For Time
50 calorie Row
Then, 10-9-8-7-6-5-4-3-2-1 Reps of:
Squat Cleans (100/75 lb)
Handstand Push-Ups
Then, 50 Calorie Row
Competitions:
Swasey
For Time
32 Chest-to-Bar Pull-Ups
32 Wall Ball Shots (20/14 lb)
32 Cleans (135/85 lb)
3.2 mile Run
Competitions:
The Juicy
For Time (in a Team of 3)
10 Clean-and-Jerks
400 meter Barbell Carry
10 Clean-and-Jerks
400 meter Sled Pull
10 Clean-and-Jerks
400 meter Sled Push
Load barbell and sled with average bodyweight of all 3 team members
Competitions:
Patton
For Time
25 Deadlifts (155/105 lb)
400 meter Run
10 Strict Pull-Ups
10 Clean-and-Jerks (155/105 lb)
800 meter Run
10 Strict Pull-Ups
10 Clean-and-Jerks (155/105 lb)
10 Strict Pull-Ups
800 meter Run
10 Clean-and-Jerks (155/105 lb)
10 Strict Pull-Ups
400 meter Run
25 Deadlifts (155/105 lb)
Competitions:
Carl Asaro
For Time
50 Double-Unders
25 Shoulder-to-Overheads (135/95 lb)
20 Front Squats (135/95 lb)
15 Cleans (135/95 lb)
10 Snatches (135/95 lb)
5 Thrusters (135/95 lb)
50 Double-Unders
Competitions: