Hero WOD5 Rounds
DT
Barbell
Target Time
Sub-7 min (Elite), Under 10 min (Competitive), Under 15 min (Recreational)
WOD Description
A memorial WOD honoring U.S. Air Force Staff Sergeant Timothy Davis.
5 rounds for time:
12 Deadlift (70kg/47.5kg)
9 Hang Power Clean
6 Push Jerk
Key Movements
Scaling Options
• Recommended weight: 70kg → 50kg → 35kg
• Link the movements without putting the barbell down
• When adjusting the load, use the same weight for all three movements
About DT
Hero WODs honor military service members, first responders and others who died in the line of duty. They tend to be long and demanding, and many athletes do them on a memorial date as a tribute rather than purely for a score.
Pacing strategy
For a For Time workout, break big sets early and on purpose with short rests instead of failing mid-set. Keep transitions between movements quick and go unbroken only on the movements you are strongest at.
Related WODs
#Hero#Barbell#5 Rounds#Power