For Time
20 Deadlifts (225/135 lb)
500 meter Row
10 Deadlifts (275/185 lb)
500 meter Row
5 Deadlifts (315/225 lb)
500 meter Row
Movements: DeadliftRow (Rowing)
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.
Charles Mendez
For Time
5 Overhead Squats (BW)
10 Shoulder-to-Overheads (BW)
20 Deadlifts (BW)
Competitions:
Martin Bell
For Time
2000 meter Row
100 Deadlifts (bodyweight)
50 Thrusters (43/30 kg)
1000 meter Row
100 Overhead-Touch Push-Ups
50 Pull-Ups
500 meter Row
100 AbMat Sit-Ups
100 Wall Ball Shots (20/14 lbs)
Competitions:
Ricardo Quinn
EMOM in 15 minutes
2 Push Presses (80% of 1 RM)
10 Double-Unders
Wod Type: For Rounds/Reps (AMRAP)Hero Wods
Movements: Double-UnderPush Press
Competitions:
Sgt. Michael Smith
For Time
1960 meter Row
Then, 10 Rounds of:
8 Wall Ball Shots (20/14 lb)
27 Double-Unders
7 Push-Ups
7 Pull-Ups
Then, 2016 meter Run
Competitions:
Sphinx
From 0:00-10:00:
1 rep max Front Squat
Then, at 10:00:
5 Rounds For Time
2 Rope Climbs
9 Chest-to-Bar Pull-Ups
4 Front Squats (80% of 1 rep max)
5 Strict Handstand Push-Ups
Competitions:
Joseph Marchbanks Jr.
For Time
10-9-8-7-6-5-4-3-2-1 Reps of:
Alternating Dumbbell Snatches (75/45 lb)
Handstand Push-Ups
Movements: Handstand Push-UpSnatch
Competitions:
Vernon Richard
AMRAP in 10 minutes
5 Push Jerks (155/105 lb)
12 Mountain Climbers
Wod Type: For Rounds/Reps (AMRAP)Hero Wods
Movements: JerkMountain Climber
Competitions:
DG
AMRAP in 10 minutes
8 Toes-to-Bars
8 Dumbbell Thrusters (35/25 lb)
12 Dumbbell Walking Lunges (35/25 lb)
Wod Type: For Rounds/Reps (AMRAP)Hero Wods
Competitions:
Timothy Haskell
4 Rounds for Time
18 Overhead Squats (115/85 lb)
18 Toes-to-Bars
Movements: Overhead SquatToes-to-Bar/Knees-to-Elbows
Competitions: