Saturday, March 31, 2018

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, March 30, 2018

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, March 29, 2018

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, March 28, 2018

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, March 27, 2018

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