WOD Saturday 16/02/2019

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.

HAPPY BIRTHDAY SCOTTY AND MICKY.L!!

“Woehlke”

Individually or in pairs complete the following,

3 Rounds for time of:
4 Jerks
5 Front squats
6 Power cleans
40 Pull-ups
50 Push-ups
60 Sit-ups

Men: 84kg
Women: 55kg

(Andrew 34.16 rxd)

-In pairs, only one athlete can work at one time.
-On bar, one load for entire WOD.

Post load and time to comments.

WOD Friday 15/02/2019

Front squat
3-3-3-3-3-3-3

Perform a new set every 4mins.

-From the racks.

Post loads for working sets to comments.

WOD Thursday 14/02/2019

As many rounds as possible in 12mins:
1 Snatch
3 Clean and jerk
30 Double unders

-One bar, one load for entire workout.

Men: 70kg
Women: 47.5kg

Post load, rounds and reps completed to comments.

WOD Wednesday 13/02/2019

On a 12min clock complete the following:
1min: Box-jumps, 24″ (20″)
1min: Bar muscle-ups
2mins: Box-jumps
2mins: Bar muscle-ups
3mins: Box-jumps
3mins: Bar muscle-ups

Post total reps for each exercise to comments.

WOD Tuesday 12/02/2019

As many rounds as possible in 20mins:
5 Thrusters, 42.5kg (30kg)
7 Hang power clean
10 Sumo deadlift high pull

Rx’d+ = 52.5kg (35kg)

Post load and time to comments.

WOD Monday 11/02/2019

When you don’t plan your outfits with your gym buddies and you both walk in like this…

A) Strict press
3-3-3-3-3

-From the racks.

B) Max effort (x5):
L-hang

Superset reps.

Post load and time for each superset to comments.

WOD Saturday 09/02/2019

“Badger”

Individually or in pairs complete the following,

3 Rounds for time:
30 Cleans, 42.5kg (30kg)
30 Pull-ups
Run 800m

-35min cap.

If working in pairs, only one athlete can work at one time except in the run. Both athletes complete the run together.

Post load and time to comments.