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HERO WOD WEDNESDAY!

"Woehlke"

3 rounds, each for time of:


4 jerks, 185 lb.
5 front squats, 185 lb.
6 power cleans, 185 lb.
40 pull-ups
50 push-ups
60 sit-ups

Rest 3 minutes between rounds. Score each round separately in WODIFY.

20 minute warm up, 40 minute CAP.

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.

This Hero WOD was first posted on crossfit.com as the workout of the day for Tuesday, March 29, 2016 (160329).

BackSquat

5 sets of 9 reps,

70% of your recorded CrossFit Total or 1 Rep Max if you missed the Total.  

Spend 20 to 30 minutes warming up. 

Mark RX only if you do all 5 sets of 9, unbroken, legit, full range of motion reps at 70%.

10 Minute EMOM

Every minute on the minute do 5 burpees and 5 box jumps.

Rest 5 minutes 

10 Minute EMOM

Every minute on the minute do 5 toes to bar and 5 hand release push -ups. 

Rest 5 minutes 

10 Minute EMOM

Every minute on the minute do 30 seconds of goblet squats using 53/35 KB or a fence run, alternate each minute between squats and fence run.  

9 AM Free Class

"The Longest Mile"

5 Rounds for Time

10 Burpees

Fence Run

10 Air Squats

Fence Run

10 Push-Ups

Fence Run

10 Sit-Ups

Fence Run

10 AM Members Class

"Gwen" 

BACKSQUAT

5 x 4 @ 85% of your Total or 1RM

Take your  time and get warmed up well, these sets are supposed to be taxing.  20 reps at 85% of your Total or 1 rep max is a bit of work.  

Get warmed up and use the entire class, rest as needed between sprints.....  

Complete 

1 800m sprint

2 400m sprints

6 200m sprints

Each one of these should be an all out effort for that run, don't leave anything on the table. 

In any order you want to, use the whiteboards to keep track of your efforts against the running clock.

Log the total time it took you to complete the 9 sprints.  

Count only the time you ran, not the time you rested.  

"Philip Petti"

For Time  (40 minute CAP)

20 Thrusters (135/95 lb)

20 Burpees

20 Cleans (135/95 lb)

20 Sit-Ups

20 Shoulder-to-Overheads (135/95 lb)

20 Push-Ups

20 Overhead Squats (135/95 lb)

20 Handstand Push-Ups

20 Front Squats (135/95 lb)

20 Air Squats

This Firefighter Hero WOD is dedicated to Lt. Philip S. Petti, 43, FDNY, Ladder 12, who was killed on September 11, 2001. He remains among the more than 300 firefighters missing after the Sept. 11 attacks on the World Trade Center.

Born in Brooklyn, he moved to Great Kills in 1984, and settled in Midland Beach in 1987. Mr. Petti joined the New York Fire Department in 1984. He was first assigned to Ladder 9 in Manhattan. After several years, he transferred to Ladder 85 in Westerleigh, before being assigned to Ladder 148 in Brooklyn, where he was promoted to lieutenant. He was recently assigned to Ladder 12.

DEADLIFT  5 x 4 @ 85% 

Spend 20 minutes warming up to 85% of your 1 rep max or recorded CrossFit Total.

Then perform 5 sets of 4 reps, rest as needed between sets.  

Make sure you're doing full range of motion.  

5 rounds for time -  (45 minute CAP if needed)

400m run with 20/14 medball

30 wallballs

20 med ball sit-ups (ball touches floor to floor)

9 AM Free Class 

"18 Zero"

21 - 15 - 9 reps of -

Alternating DB Snatches 50/35

Burpee over the DB 

Rest 5 Minutes 

1 mile run, not for time.  

10 AM Members Class

We'll be working on - 

Box Squats

and 

Tire Flips 

Please reload

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