10 Rounds
18/15 Calorie Row
100 Meter OH Carry
Rest 1 Minute

MCx: 53/35
MAx; 15/12 cals, 35/26
MVx: 12/9 cals, 26/18

GOALS + GUIDANCE: PUSH the row to complete the calories in about :60-:75. For the overhead carry, keep the kettlebell stacked over your shoulder, hip and feet, while maintaining a locked out elbow and bicep by your ear. Walk the kb overhead on one side for 50 meters, and switch sides on the return. Take one minute to recover between rounds. Record your total time, with a target of 35 minutes.

800 Meter Run
21 Wall Balls
21 Toes to Bar
600 Meter Run
18 Wall Balls
18 Toes to Bar
400 Meter Run
15 Wall Balls
15 Toes to Bar
200 Meter Run
12 Wall Balls
12 Toes to Bar

MCx: 20/14
MAx: 14/10, knee or pike ups
MVx: 600-400-200-100m, 18-15-12-9 reps, 10/6, leg lift or v-ups

GOALS + GUIDANCE: Run the 800 at a moderate pace, coming in the door at around 4 minutes. From the door to your wall ball, catch your breath so you’re ready to pick up your medball. Do the wall balls unbroken or in two sets (15/10 or 11/10.) Do the toes to bar in 2-3 sets (8/7/6 or 15/6.) With each run try to speed up and with every set of wall balls try to go unbroken. Target 18 minutes (22 minute cap).

5 x on the 3 Minute
300 Meter Row
20 DB Step Ups, 20″

MCx: 50/35
MAx: 250m, 35/20
MVx: 200m, 25/15

GOALS + GUIDANCE: Take :60-:75 to complete the 300 meters, then pick up a dumbbell and complete the 20 step ups in about :60. Use the remaining time to recover (:45-:75). Record fastest to slowest intervals.

AMRAP 10
Up Ladder by 5 Reps
5-10-15-20
Eye-Height KB Swings
Burpees

MCx: 53/35
MAx: 35/26
MVx: 26/18, in+outs

GOALS + GUIDANCE: For ten minutes, increase your eye-height kettlebell swings and burpees by five reps every round. How far can you get?! To manage your breath and grip, purposefully start breaking the kb swings in the round of 20. Target the round of 35.

10-9-8-7-6-5-4-3-2-1
Hang Squat Clean
Box Jump Overs, 20″

MCx: 115/75
MAx: 75/55, step overs
MVx: 55/35, step ups

GOALS + GUIDANCE: Choose a LIGHT weight that you can cycle through ten reps fairly easily, then follow up with ten box jump or step overs. Keep the hang squat cleans unbroken and the box jump overs consistent. Try to speed up rounds five through one. Target 7 minutes with a 10 minute cap.

With a Partner
150 Cal Bike
150 Deadlifts
150 Push Press
150 Cal Row

MCx: 115/75
MAx: 125 reps, 95/65
MVx: 100 reps, 75/55

GOALS + GUIDANCE: Lean on your buddy! When you start to slow down, tap out, rest, and recover while your partner crushes it for a bit, then switch back! For the bike and row, switch every :45-:60, keeping a steady, moderate pace. Both will take around 10 min or less. The deadlift weight should feel super light (sets of 15 reps) and for the push press the same weight should get spicy around rep 10. Both of the barbell exercises will take around 5 minutes each. Target 30 minutes (35 cap).

10 Rounds
30 Double Unders
20 Sit Ups
10 DB Floor Press
5 Strict Pull Ups

MCx: 50/35
MAx: 10 attempts, 35/20, banded
MVx: 45 singles, 25/15, 10 ring rows

GOALS + GUIDANCE: We love a 10 rounder with shorter rep schemes! The dubs (or scaling option) will take :30 or less. Catch your breath and move in one continuous set on the sit ups (:30). Grab a set dumbbells for the floor press (unbroken every round, in about :20). Complete each round with five pull ups. You should be able to connect 3/2 while you’re fresh, then maybe 2/2/1 as the workout continues. Target 20 minutes.

EMOM 10
20 Kettlebell Swings
20 Jumping Lunges
Rest 2 Minutes
EMOM 10
20 Dumbbell Snatch
20 In+Out Over the DB
Rest 2 Minutes
EMOM 10
15/12 Calories Row
20 Hollow Rocks
Rest 2 Minutes
EMOM 10
15/12 Calorie Bike
15 Commanders

MCx: 70/53, 50/35
MAx: 53/35, 35/20, 12/9 cals, tucked rocks
MVx: 35/26, 25/15, 15 reps, regular lunges or squats, 9/6 cals, deadbugs, 10 commanders (knees)

GOALS + GUIDANCE: You’re seeing that correctly, it’s a 40 minute EMOM! Complete one 10 minute EMOM before resting for two minutes then moving to the next. Complete the first movement within the first minute, and the second movement within the second minute. Use a weight for the kb swings that you can swing for at least 10 reps unbroken every round. Same with the db snatches, they should be fast and unbroken. Challenge yourself on the row and bike to complete the calories as is, the hollow rocks and commanders will give you a slight opportunity to rest. Record weights and any modifications.

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

MCx: 185/135
MAx: 135/95, 20 pull ups (band), 30 push ups
MVx: 95/65, 30 ring rows, 30 knee push ups, 40 sit ups

GOALS + GUIDANCE: 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

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.