Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
III. Set-up, Training Flow & Movement Review
Impact/Focus: Hero WOD Movement Primer
12:00 Running Clock to work through a movement review practice, empty barbell technique sets and build each of the three lifts to a working weight for the following Hero WOD metcon, “D.T.”
Deadlift
Hang Power Clean
Push Jerk
*Rx Weights are 155/105lbs for this Benchmark Hero WOD. Build across sets to an intended metcon weight.
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“D.T.”
5 Rounds for time of
12 x Deadlift (155/105lbs)
9 x Hang Power Clean (155/105lbs)
6 x Push Jerk (155/105lbs)
Notes:
Scale load as necessary to ensure proper mechanics are consistently applied before pouring on the intensity.
Today’s Hero WOD is In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting combat operations in OEF (Operation Enduring Freedom) when his vehicle was struck by an IED (Improvised Explosive Device). Timothy is survived by his wife Megan and one-year old son T.J.
Hero WOD reference link: 08.14.2023
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