Hero Saturday 3/31

Brian Woehlke, 29, of Detroit, Michigan, died at the scene of a fire in Westland, Michigan, on May 8, 2013. Woehlke graduated from the Schoolcraft Fire Program in 2008 and joined the Western Wayne Fire Authority in 2012.

He is survived by his wife, Jennifer; daughter, Ava; parents, William and Elizabeth; brothers, William, Robert and Bradley; and numerous other friends and family members.

Warm up  

Barbell Complex Warm Up

#1- Deadlift/ Hang power clean/ Front squat/ Press/ Thruster

#2- Snatch grip deadlift/ Hang power snatch/ OHS/ Full snatch

#3- Back squat/ Good morning/ Press from behind the neck/ Front squat/ Press from the front/ Thruster

Skill

Movement standards

WOD

Woehlke

3 Rounds Each for time:
4 Jerks, w/125# m/185#
5 Front Squats, w/125# m/185#
6 Power Cleans, w/125# m/185#
40 Pull-ups
50 Push-ups
60 Sit-ups

Friday 3/30

Warm up

TEAM KB/DB plank relay

800m run

KB/DB plank relay

Midline and shoulder reinforcement drill

Rowing technique #3

2 minutes light rowing

3x

-10 drive

-10 pry

-10 reach

-10 full strokes

Tabata row

Skill

Movement standards

WOD

5 minute row/burpee challenge

5 minute AMRAP

Row 50 calories

Max burpees over the monorail after completion of the row.

*Your score is the total burpees completed

NOTE: Athlete must start off the rower

Thursday 3/29

Warm up

Agility Complex

800m run

2 rounds of:

5m - 10m - 15m

-Forward/ backward

-Shuffle

-Carioca

-Sprinting

-*10m broad jumps*

Skill

Bench press

WOD

Lynne

5 Rounds for Max Reps of: 
Bodyweight bench press 
Pull-ups

GoFit

Warm up

Agility Complex

800m run

2 rounds of:

5m - 10m - 15m

-Forward/ backward

-Shuffle

-Carioca

-Sprinting

-*10m broad jumps*

Skill

Movement standards

WOD

Tabata the following:

-Wall ball shots

-Box jumps

-KBS

-Pull ups

Wednesday 3/28

Odd Object Warm up #2

3x

-Low sled push 20m w/60 m/90

-Single arm plate pinch carry 20m each arm w/25 m/35

-Single arm waiter walk 20m each arm w/ over 55# m/ over 70#

-Barbell farmers walk 40m

Skill

Viper press

Partner WOD

20 minute Tag

5 box jumps w/26” m/36”

4 viper press w/81# m/142# (Log 51/w 72/m)

100m OH plate carry w/25# plate m/45# plate

Tuesday 3/27

Warm up

Lumbar Activation

RDL

Good mornings

Single leg bridges

Super rocks

GHR

Skill

Snatch grip Deadlift

WOD

A: 5x 5

Snatch grip deadlift

B: 3 rounds for time:

30 deadlifts w/110# m/165#

20 burpees over the barbell

GoFit

Warm up

Hip & Glute Activation

Lateral band walks (band above knees)

Forward & reverse band walks (band above knees)

Reverse hip extension (band around ankles)

Lumbar Activation

RDL

Good mornings

Single leg bridges

Super rocks

GHR

Skill

DB deadlifts and squats

WOD

5x

30:30

-DB deadlifts

-Burpees

-DB squats

-Shuttle run