“Woehlke”
3 Rounds:
4 Jerks (185/135)
5 Front Squats (185/135)
6 Hang Power Cleans (185/135)
40 Pull Ups
50 Push Ups
60 Sit Ups
Rest 3 minutes between rounds.
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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.
Monday’s endurance WOD done. Off to Cambridge for the Boose Allen ideas festival, go legos
75#, 20, 30, 60
32 something
34:47 rx but with power cleans. Didn’t realize it was Hang. 8:46, 9:25, 10:38. Definitely needed to remind myself this was for a Hero today. RIP Woehlke.
35:08 @105#, full rep scheme with mods:
-back squats for front squats (wrist)
-5 pullups/35 RR per round
36:44- 110# back rack lunges x6 for fs. Great wod.
31:32 65# 20/30/60
stop with the Friday nights
28:18 135# (20 pull ups/30 push ups)
RIP BW.
39:00? 65# 20 (BB) / 30 / 40
24:00 85#/44# KB/20,30,40
31:16 75# 20,30,60 purple band for pull ups feels good to be back!!
36:20 65#, red band, push-up on knees
Ring rows for pulls up in last set bc ripped my hand
37:54 @155. Felt good to move some heavier weight today. Back is finally feeling better
45:59Rx
Push-ups. Such a goat.
RIP
40:15. 115#, 20-30-40.
32:04 – Dumbbell 15# x2 for Jerks, FS & HPC. Did 10 lavender band kipping pull ups then 50 push ups and 60 sit ups.
28:?? 135#, 53# KBS for the pull-ups
did this on Sunday during open gym. thanks Mel.
for me: beginning of week 5 of shoulder rehab. very happy to be able to do some of these movements with some weight. will take awhile to get back my strength – it went / goes quickly