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)

For Time:
24-18-12:
Single Double DB Power Clean 35/50 (Comp: 50/70)
T2B

Post:
6 min EMOM:
:30 MR AMSU
:30 Plank Hold

Complex: 1 DL - 1 Hang Squat Clean - 1 S2OH

.com WOD
For Time:
30 Deadlifts
20 Hang Squat Cleans
10 S2OH

Rx: (115/165)
Comp: (145/205)

18 min AMRAP:
5 Wall Walks
10 Devils Press (35/50)
15 C2B
20 Walking Lunge Steps

For Full Effort:
3x500m Row

Rest as needed but you have 15 min to get all 3 in!

5-5-5-5-5 Thrusters

15 min AMRAP:
21 Thrusters (65/95)
15 Box Jump Overs (20/24)
9 Ring Dips

12 min EMOM: Snatch Complex:
Power Snatch
Hang Power Snatch
OHS

For Time:
30 Power Snatch (Rx: 75/115, Comp: 95/135)

1 min Rest

30 Hang Power Snatch (Rx: 75/115, Comp: 95/135)

1 min Rest

30 OHS (Rx: 75/115, Comp: 95/135)

15 min for Quality:
2 R/2L TGU
10-20 V-ups

12 min AMRAP:
6 BMU
12 Double DB Hang Power Clean (35/50)
16 Single DB Box Step Ups (35/50, 20/24)

Work up to heavy 8 DL

For TIme:
Buy in: 400m Run

3 Rounds:
100 DU
15 Deadlifts (155/225)
30 WB (14/20, 9/10’)

Buy Out: 400m Run

8-8-8-8 Double DB Strict Press

On a running Clock: For Max Reps
4 min Max Rep HSW
3 min Max Rep T2B
2 min Max Rep SHSPU
1 min Max Rep C2B

3 min Rest

4 min Max Rep HSW
3 min Max Rep T2B
2 min Max Rep SHSPU
1 min Max Rep C2B

12 min work up to Heavy Squat Clean Single

On a running Clock:
5 min EMOM:
5 Squat Cleans @ 60-70% of that single (score 1 is load used)

Right into:
5 min EMOM:
4-14 Bar Facing Over Burpee

Right into:
5 min EMOM:
2 Squat Cleans + ½ number of burpees

Strict Press 5-5-5-5
Back Rack Step Back Lunge 8-8-8-8

For Time: 7 min Max Rep RMU

*Every time you break you have 12 Single DB Step Back Lunge (35/50)

5-5-5-5-5 NO NOISE DL

Helen-ish:
3 RFT:
12 Double DB Snatch (35/50)
24 T2B
400m Run

Back Squat: 4-4-4-4-4 with 3 Sec Pause at the Bottom

12 min AMRAP:
30 WB (14/20, 9/10)
14 Double DB Box Step Overs (35/50, 20/24)

12 min EMOM:
2 TnG Power Clean & Jerk

11 min AMRAP:
5 Power Clean & Jerk (75/115)
10 C2B
35 DU

25 min AMRAP:
10 Front Squats (95/135)
10 Lateral Burpees Over Bar
200m Run
20 Single Arm Alt. DB Snatch (35/50)