by Mark Divine
Dae Han
Jan 28 2012 in Workouts by Mark Divine
Baseline: ROM Drills. Run 200m, 15 pull ups, run 400m, 10 pull ups, run 800m, 5 pull ups.
Work Capacity: “Dae Han” 3 Rounds for time: Run 800m with 45# Bar or plate, 3x rope climb @ 15ft., 12x Thrusters @ 135#.
Durability: 2 mile recovery run. 100x WTD sit ups @ 45#, 50x Back extensions. Active Stretch or Yoga.
U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut, assigned to the 3rd Battalion, 1st Special Forces Group (Airborne), based out of Joint Base Lewis-McChord, Washington, died on March 12, 2011 in Wardak province, Afghanistan, from wounds suffered when enemy forces attacked his unit with an improvised explosive device. He is survived by his wife, Mi Kyong, daughters Niya and Sadie, parents Joseph and Bonnie, and siblings Katie and Saejin.
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R.I.P. soldier. Will complete this workout tomorrow for Dae Han.
WTD sit ups @45#
Am I correct in assuming this is just a situp with a 45# plate?
God’s speed. We will take the watch from here. Never forget those who have died, never forgetting those who killed them.
No, you run with the bar or 45lb plate
Is there a recommended method for running with bar or plate?
@KP running method: Get it done and Don’t get injured. Obviously if you are weak you go slower. Might want to consider a trainer that makes it easier to learn form (I like NB Minimus Trail) or a good pair of boots.
I put a 45lbs plate in a ruck and did the run. I rather be safe.
RIP Dae Han