Max Reps on 25 min Clock:
P1: Max Rep T2B
P2: Max Cal Row
P3: 400m Run

*** You must rotate every time the person gets back in from the run.

15 min for Quality:
50’ Double DB Lunge in front Rack
1 RC
1 min Rest

14 min AMRAP:
2 RC (Comp: 4 RC)
12 Double DB Thruster (35/50)
50 DU

8 Double KB/DB DL -> 50’ Carry (25’ down and back on grid) -> 4 DL (this is unbroken)

increase load as you go until at good working load. continue to hit set at that working load until the 20 minutes is up.

10 min AMRAP:
20 KBS 35/53 (Comp: 53/70)
15 Push Ups (Comp: 10 SHSPU)
20 AMSU

15 min EMOM: 1 Squat Snatch (can increase load as you go!)

For Time:
12-9-6-3
Squat Snatch 95/135 (Comp: 125/185)
RMU (Scale: Strict Pull Ups, banded strict, jumping pull up with take negative, rec pull. hardest strict that you can do!!)

Push Press 5-5-5-5

For Time:
50 Alt Arm DB Snatch (35/50)
10 WW (Comp: 100’ HSW)
30 Alt. Arm Devils Press (35/50)
15 C2B (Comp: 15 BMU)

15 min EMOM:
1 Squat Clean + 2 Jerks (can add load as you go)

Back Squat 5-5-5-5

Repeat 8/9/2023
Every 10 min for 40 min:
0-10: 2000m Row
10-20: 1 Mile Run
20-30: 75/60 Cal Echo Bike (Comp: 100/75 Cals)
30-40: 50 BBJO (20/24) (Comp: 75 reps)

Deadlift 10-8-6-4-2

12 min AMRAP: 3/3, 6/6, 9/9…
T2B
Power Cleans (75/115)

On a 20 min Clock:
50 C2B
100 Box Step Ups (20/24)
75 WB (14/20, 9/10’)
100 Box Step Ups (20/24)
IRT: Max Rep HSPU (Comp: strict)

For Quality: 6 min
10 Hollow Rocks
20 Russian Twists
10 MB Sit up to the sky

4-4-4-4-4 Regrip DL

5 RFT:
400m Run
25/20/15/10/5 Deadlifts

*Athletes must change their own plates

Females: 135/155/175/195/215
Males: 185/225/265/305/345

Pause Front Squats 3-3-3-3-3-3

8 min AMRAP:
10 FS (65/95)
20 HS Shoulder Taps

15 min AMRAP:
18 C2B
12 Burpee BJO (20/24)
6 Power Snatch (105/155)

Post WOD:
6 min Max Rep Strict Pull Ups

Bench Press 8-6-4-2-2-2

Teams of 3: On a 20 min Clock
P1: Max Cal Row
P2: Max Rep KBS (35/53)
P3: Rest

Solo Option:
20 min AMRAP:
30 Cal Row
30 KBS
1:30 Rest

15 min to build up in the Complex:
2 FS
2 Push Press
2 Thrusters
2 Clusters

.com WOD:
On a 2-minute clock:
25 Front Squats
Max-calorie in the remaining time

Rest 2 minutes

On a 2-minute clock
20 Push Press
Max-calorie in the remaining time

Rest 2 minutes

On a 2-minute clock:
15 Thrusters
Max-calorie in the remaining time

Rest 2 minutes

On a 2-minute clock
10 Squat Clean Thrusters
Max-calorie in the remaining time

:Rx: 55/75, Comp: 75/115

HERO WOD HORTMAN:
45 min AMRAP:
800m Run
80 Air Squats
8 Muscle Ups

U.S. Army Captain John D. Hortman, 30, of Inman, SC, assigned to the 1st Battalion, 160th Special Operations Aviation Regiment, based in Fort Campbell, KY, died on August 8, 2011, in Fort Benning, GA, in a helicopter accident during a Military training exercise

He is survived by his mother, Brenda Jones, sister Jill Hortman, and brother, Andy Pierce.

The “Hortman” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Wednesday, February 13, 2013 (130213)