“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
40 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

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