WODconnect

Workout list by WODconnect Hero workouts

  • Adam Brown Workout

    Two rounds:

    • 24 deadlifts, 295 lbs/200 lbs or 130 kg/90 kg
    • 24 box jumps, 24 inch/20 inch or 60 cm/50 cm box
    • 24 Wallball shots, 20 pound/14 pound ball
    • 24 bench presses, 195 lbs/125-130 lbs or 85 kg/60 kg
    • 24 box jumps
    • 24 wallball shots
    • 24 cleans, 145 lbs/100 lbs or 65 kg/45 kg

    Resources

    Story http://www.mod.uk/DefenceInternet/DefenceNews/MilitaryOperations/MarineAdamBrownKilledInAfghanistan.htm Video

  • Keskiviikko 28.12. Workout

    Wod: Arnie
    With a single 2 pood (32 kg) / 1,5 pood (24) kettlebell:
    For time
    21 turkish get-ups, right arm
    50 swings
    21 overhead squats, left arm
    50 swings
    21 overhead squats, right arm
    50 swings
    21 turkish get-ups, left arm
    Time Cap 45 min

    Resources

    A very special WOD in loving memory of Los Angeles County Fire Fighter Specialist Arnaldo "Arnie" Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA. He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.Video

  • Badger Workout

    3 rounds:

    • 30 squat cleans 95/65 lbs or 42.5/30 kg
    • 30 pull-ups
    • 800 m run

    Resources

    Video

  • Hero Wod Workout

    "Blake"

    4 rounds:

    • 30m walking lunge with 20 kg/15 kg plate held overhead
    • 30 box jump 60 cm/50 cm box
    • 20 wallball shots 9/6kg
    • 10 handstand push-ups

    TC 30 min

    Background: Dedicated to U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, who was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan.

    Resources

    Story http://www.navytimes.com/news/2010/09/navy-afghanistan-helo-crash-four-killed-092210w/ Video

  • Brenton Workout

    Five rounds of:

    • bear crawl 100 feet/30 m
    • standing broad-jump, 100 feet/30 m

    Do three Burpees after every five broad-jumps. If you’ve got a 20/14 pound vest or body armor, wear it.

  • Bulger Workout

    Ten rounds of:

  • Bull Workout

    Two rounds:

    • 200 double-unders
    • 50 overhead squats, 135 lbs/95 lbs or 60 kg/45 kg
    • 50 pull-ups
    • 1 mile run

  • Coe Workout

    Ten rounds:

    • 10 thrusters, 95 lbs/65 lbs or 42.5 kg/30kg
    • 10 ring push-ups

    Resources

    Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, WA, died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter.Video

  • Daniel Workout

    • 50 pull-ups
    • 400 m run
    • 21 thrusters, 95/65 lbs or 42.5/30 kg
    • 800 m run
    • 21 thrusters, 95/65 lbs or 42.5/30 kg
    • 400 m run
    • 50 pull-ups

    Resources

    Video

  • Danny Workout

    20 min AMRAP:

    • 30 boxjumps, 24/20 inch or 60/50 cm
    • 20 push presses, 115/75-85 lbs or 50/35 kg
    • 30 pull-ups