Hero WOD “DT”

Coach Sarah!

Outdoors Primarily
Please do not park in the lot
Mobility tonight at 7pm

Hero WOD “DT”
In honor of US Air Force SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy was survived by his wife Megan and his son, T.J., who was one year old when he passed.

Coaches Note – “DT” Strategy
DT is a battle with the barbell. This WOD should feel very uncomfortable with nowhere to hide. Each movement should be mostly unbroken. The load should feel easy on the deadlifts, moderate on the hang power cleans & push jerks in the early rounds and tough in the later rounds. Ideally a working weight is chosen where you can get through the first couple of rounds of each movement unbroken. This isn’t designed to be a super heavy day, so scale accordingly.

This WOD involves a lot of hanging onto the barbell which can take a toll on your grip. A mixed or hook grip should be used on the deadlifts and the hook grip again on the hang cleans. To finish with the best time, it pays to be strategic about when to put the barbell down for planned breaks.

Resting in the middle of the deadlifts and hang power cleans, and at the end of your sets of push jerks will allow for the most efficient breaks. To avoid any unnecessary reps, move from the 12th rep of the deadlifts directly into the 1st rep of the hang power cleans. Then move from the 9th rep of the hang power cleans directly into an unbroken set of the push-jerks, where possible.

If breaking the deadlifts and cleans, drop the bar after the 11th deadlift and after the 8th hang power clean in order to string the deadlifts into the cleans and the cleans into the jerks. Scale the weight as necessary and embrace the suck!

Warm Up
3 Rounds
200m Run
-12 Lunges
-10 Burpees
-8 Stiff Legged Deadlifts
-6 Muscle Cleans*
-4 Strict Press
-2 Inchworms

*Hang – Mid Hang – Mid Shin

Forearm Rolling
Hamstring Stretching

Hero WOD
5 Rounds
12 Deadlifts 155|105
9 Hang Power Cleans
6 Push Jerks

Level 3- 135|95
Level 2- 115|75
Level 1- 95|65

Optional WOD 2
10 Minute AMRAP
200m Run
20 Lunges*
200m Run
20 Single Leg V-Ups

*No Weight

Extra Work
Cal Bike
50 Ft HS Walk

ADV – Over Obstacle & Rest 1:1 and Repeat