Workout list by WODconnect Hero workouts

"DT" Workout

“DT”

5 RFT:
12 Deadlift
9 Hang Power Clean
6 Jerk

RPE 5. Target: sub 8' Time Cap 12'
Rxd: 70/47,5kg.

Resources

CrossFit Hero WOD for USAF SSGT Timothy Davis, KIA in OEF on 20 March 2009.Khalipa does DT
Erin Workout
Five rounds:
- 15 dumbbell split cleans, 40/25 lbs or 20/15 kg
- 21 pull-ups
Forrest Workout
Three rounds:
- 20 L-pull-ups
- 30 toes to bar
- 40 burpees
- 800 m run
Garrett Workout
Three rounds:
- 75 squats
- 25 ring handstand push-ups
- 25 L-pull-ups
Griff Workout
- 800 m run
- 400 m run backwards
- 800 m run
- 400 m run backwards
Hansen Workout
Five rounds:
- 30 kettlebell swings, 2/1.5 pood or 32/24 kg
- 30 burpees
- 30 glute-ham sit-ups
Resources

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).
Helton Workout
Three rounds:
- 800 m run
- 30 dumbbell squat cleans, 50 pound/35 pound or 25 kg/17,5 kg
- 30 burpees
Holbrook Workout
Ten rounds of:
- 5 thrusters, 115 pound/75-80 lbs or 50kg/35 kg
- 10 pull-ups
- 100 m run
- rest 1 minute
Jack Workout

AMRAP in 20 minutes:
10 Push Presses 50/35kg
10 Kb swing 24/16kg
10 Box Jump 24/20"
Jason Workout
- 100 squats
- 5 muscle-ups
- 75 squats
- 10 muscle-ups
- 50 squats
- 15 muscle-ups
- 25 squats
- 20 muscle-ups
Resources

Video

"DT" Workout