“WOEHLKE”
3 rounds, each for time of:
• 4 jerks, 185 lb.
• 5 front squats, 185 lb.
• 6 power cleans, 185 lb.
• 40 pull-ups
• 50 push-ups
• 60 sit-ups
Rest 3 minutes between rounds.
Warm-up :
20 Jumping Jacks
20 Split Jacks
20 Push-ups
20 Sit-ups
20 Kip Swings
-Dynamic WU-
>1 length down and back, Inch Worms to Spiderman stretch (fully extended arms out, then spiderman crawl to elbows, will end in a squat position, then inch worm back out)
>1 length down and back, Crab walk
>1 length down and back, Runner’s Stretch
**No extended warm-up due to being a Hero WOD
Coaches Specific :
>Positioning
*Jerks (3 sec pausing each in) – Overhead, Dip, & Drive/Finish
*Front Squat (3 sec pausing each) –
Front Rack, Bottom & Finish
*Power Clean (3 sec pausing each) –
Set-up, Thigh, Catch
Review –
*Pull-ups, push-ups and sit-ups
WOD :
Fitness version –
**Load for all 3 lifting movements, you will use 70% of 1RM for the Jerk
***Keep the same reps for all movements
>Pull-ups = (scale) Inverted Rows
>Push-ups = (scale) Hand release PU
>Sit-ups = (scale) Plank for 2 mins
Mobility (hold for 2 mins):
> Gym stretches – Bend over and touch your toes, wide base and touch floor, catcher’s stretch
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.
