“Woehlke”

3 Rounds:
4 Jerks
5 Front Squats
6 Hang Power Cleans
40 Pull Ups
50 Push Ups
60 Sit Ups
Rest 3 minutes between rounds.

Weight: 185/135

3 Rounds:
4 Jerks
5 Front Squats
6 Hang Power Cleans
20 Pull Ups
30 Push Ups
60 Sit Ups
Rest 3 minutes between rounds.

Weight: 135/95

3 Rounds:
4 Jerks
5 Front Squats
6 Hang Power Cleans
30 Ring Rows
30 Knee Push Ups
50 Sit Ups
Rest 3 minutes between rounds.

Weight: 95/65

WOD GUIDANCE & GOALS
Nothing like a tough Hero WOD on a Sweatiest Saturday! Choose a weight for the barbell movements that you can jerk for 4 reps right into 5 front squats, then have to drop before doing the 6 hang power cleans. The reps will not feel easy, but should be done unbroken at the start of every round. Then there are two ways to attack the bodyweight movements 1) start with a big set then chip away at smaller sets or 2) start with smaller sets and quick breaks. Spend no more than 3 minutes on the pull ups, 5 minutes on the push ups, and 2 minutes on the sit ups. Record your total time. There is a 35 minute cap

About Brian Woehlke
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.

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“Never Gonna Happen”

AMRAP 20
200 Meter Run
1 Minute Plank

WOD GUIDANCE & GOALS
Run the 200’s at your 1 mile PR pace, that could be anywhere between :40-:60). When you return, hold a plank (elbows or hands) for 1 minute to “recover” Target 8-10 rounds.

Courtesy of HamPlan

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WOD GUIDANCE & GOALS
Heavy Day! Coaches will take you through a progression to perfect the split jerk. You’ll then build to a 7.5/10 effort for five sets of five reps. If your technique isn’t dialed in, use less weight and work on it! Then for the lunges, you’ll hold the bar in the front rack position and STAND ON a 45# plate. You’ll step back off of the plate and drive through the front heel that is on the plate. Alternate legs for a set of 12 total reps. Build in weight every set. Record your weights for both lifts.

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“Zeze”

On the 4 Minute for 16 Minutes
10 Deadlifts
10 Burpees
10 Calorie Bike
10 Wall Balls

Weight: 265/185, 20/14

On the 4 Minute for 16 Minutes
10 Deadlifts
10 Burpees
10 Calorie Bike
10 Wall Balls

Weight: 185/135, 14/10

On the 4 Minute for 16 Minutes
7 Deadlifts
7 Burpees
7 Calorie Bike
7 Wall Balls

Weight: 135/95, 10/6

WOD GUIDANCE & GOALS
This one is SPICY! Choose a moderately-heavy weight for the deadlifts. The first round you may go unbroken, but later rounds it’s ok to break them into sets of 6 and 4. Move at a steady pace on the burpees that allows you to finish them in :30-:40, then hop on the bike for 10 cals (less than :60). Scale calories on the bike to meet the :60 time constraint. Finish each round with 10 consecutive wall balls. Try to complete every interval in 2:30-3:00 minutes, leaving at least :60 of rest before the next intervals begins. Record your intervals.

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“Wild Thing+”

With a Partner
5 Rounds:
500 Meter Row
400 Meter Run

With a Partner
5 Rounds:
400 Meter Row
400 Meter Run

With a Partner
5 Rounds:
350 Meter Row
300 Meter Run

WOD GUIDANCE & GOALS
These intervals are all out, since there’s a rest built in! One partner will complete the 500 meter row (about 2 minutes) AND the 400 meter run (about 2 minutes), while the other partner rests. Both partners will complete 5 rounds. Your score is total time. Target sub 40 minutes.

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“2023 QF WOD 2”

AMRAP 12
8 DB Snatch
8 OH Lunge
8 DB Snatch
8 OH Lunges
40 Crossovers

Weight: 50/35

AMRAP 12
8 DB Snatch
8 OH Lunge
8 DB Snatch
8 OH Lunges
10 Attempts

Weight: 35/20

AMRAP 12
8 DB Snatch
8 Lunge
8 DB Snatch
8 Lunges
40 Singles

Weight: 25/15

WOD GUIDANCE & GOALS
With your dumbbell or kettlebell, complete 20 total snatches (10 per side), alternating arms. Then lunge with the weight overhead in your right hand.

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“In Ha Mood”

With a Partner
1 Mile Run
150 Squats
2k Row
150 Squats
1 Mile Run

With a Partner
1 Mile Run
150 Squats
2k Row
150 Squats
1 Mile Run

With a Partner
800 Meter Run
100 Squats
1k Row
100 Squats
800 Meter Run

WOD GUIDANCE & GOALS
Oh man this one is going to be fun! With a buddy, split the one mile run into 400s. As one person works, the other will rest. Target 8-ish minutes for the mile. Divide the air squats however you’d like, but keep the transition fast and the movement faster! Possibly stick with sets of 25 unless someone is slowing down, then do smaller sets. Divide the 2k row into 500 meter intervals to minimize transition time. THEN, race through the second half of the workout! Target 30 minutes.

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“Bar Fight”

50 Chest to Bar
40 Toes to Bar
30 Clean + Jerks

Weight: 185/135

50 Pull Ups
40 Knee Ups
30 Clean + Jerks

Weight: 135/95

40 Ring Rows
30 Leg Lifts
20 Clean + Jerks

Weight: 115/75

WOD GUIDANCE & GOALS
This one is going to get grippy! To save your grip, do small sets of 5-10 with quick breaks for chest to bars and toes to bar. For the clean and jerks, choose a weight you can do for 2 consecutive reps during the warm up, but during the workout you may do quick single reps. Target 17 minutes.

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WOD GUIDANCE & GOALS
Heavy Day! Overhead squats require tremendous balance, and flexibility in both your shoulders and legs. If you’re rocking a pvc pipe or empty barbell today, awesome! You have the opportunity to improve your range of motion and form for the next time these are programmed!  Coaches will help you build to 7.5/10 effort for the three sets of 5 reps. Record your weight. 

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“Big Boss Vette”

EMOM 20
1- 20 DB Snatch
2 – 15 Burpees
3 – 15 Box Jumps
4- Rest

Weight: 50/35
Height: 24/20

EMOM 20
1- 20 DB Snatch
2 – 15 Burpees
3 – 15 Box Step Ups
4- Rest

Weight: 35/20
Height: 24/20

EMOM 20
1- 14 DB Snatch
2 – 10 Burpees
3 – 10 Box Jumps Ups
4- Rest

Weight: 25/15
Height: 20

WOD GUIDANCE & GOALS
EMOM or bust! Complete each movement within the designated minute, and scale reps to meet the guideline. Choose a weight for the snatches that you can complete 20 reps unbroken for the entire emom. You will have to push your pace on the 15 burpees to make it under the minute cap, but keep in mind you get a one minute rest after the box jumps! Record your weight.

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