Hero WOD “Gator”

Eight rounds for time of:
185 pound Front squat, 5 reps
26 Ring push-ups

“U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan. He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.” –

What is good time for hero WOD Gator?

It is very hard to tell for this Hero WOD, Front Squats speed would be about the same for most of people who go unbroken, somewhere between 10-30 seconds per round.

But what matters are the ring push ups, if you have never tried them before be smart and go for very small sets. In my opinion they are equally hard as ring dips or strict HSPU (if you are good at them). If I would like to scale them for regular push ups I would probably double up the reps.

Unfortunately right now I don’t have ring push ups in the calculator but if I entered ring dips instead of push ups I got good time for WOD Gator of 25 minutes 8 seconds, ring push ups will be probably slightly faster.

My time in Gator was 22:28 but I must tell that these push ups were very hard and if was going HSPU instead I would probably have faster time.

So the good time in Gator depends on how good your push ups are, if you are very good in the push ups than I think you would be able to finish it between 15-20 minutes but if your push ups suck you would be happy with 30 minutes.

In my opinion going for 2:30-3:00 per round could be considered good time for Gator.