3 Rounds for Time
29 Push-Ups
6 Hang Power Cleans (50/35 kg)
29 AbMat Sit-Ups
6 Push Presses (50/35 kg)
29 Pull-Ups
6 Overhead Squats (50/35 kg)
29 Kettlebell Swings (24/16 kg)
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.
Zimmerman
AMRAP in 25 minutes
11 Chest-to-Bar Pull-Ups
2 Deadlifts (315/205 lb)
10 Handstand Push-Ups
Wod Type: For Rounds/Reps (AMRAP)Hero Wods
Competitions:
Gren’s
AMRAP in 34 minutes
13 Thrusters (90/65 lb)
23 Deadlifts (90/65 lb)
9 Pull-Ups
17 Push-Ups
At the end of each round perform 1 Burpee for every break in that round
Wear a Weight Vest (20/14 lb)
Wod Type: For Rounds/Reps (AMRAP)Hero Wods
Competitions:
Ronnie Gies
4 Rounds for Time
18 Pull-Ups
18 Sumo Deadlift High-Pulls
18 Wall Ball Shots (20/14 in)
18 Ring Dips
Competitions:
Patrick O’Keefe
5 Rounds for Time
10 Thrusters (135/95 lb)
400 meter Run
25 Double-Unders
Competitions:
Dennis McHugh
AMRAP in 15 minutes
3 Front Squats (135/95 lb)
3 Toes-to-Bars
6 Front Squats (135/95 lb)
6 Toes-to-Bars
9 Front Squats (135/95 lb)
9 Toes-to-Bars
etc...
Continue adding 3 additional reps for each movement after each round until time is up.
Wod Type: For Rounds/Reps (AMRAP)Hero Wods
Movements: Front SquatToes-to-Bar/Knees-to-Elbows
Competitions:
Westy’s 10,000
For Time
100 Double Dumbbell Ground-to-Overhead (2x50/35 lb)
Wear a Weight Vest or Ruck (70/50 lb)
Movements: Ground-to-Overhead
Competitions:
Thomas Hannafin
9-15-21 Reps for Time
Power Snatches (115/75 lb)
Toes-to-Bars
Handstand Push-Ups
Competitions:
Dean
21-15-9 Reps for Time
Pull-Ups
Pistols
Kettlebell Swings (32/34 kg)
Competitions: