Hero WOD Falkel (AMRAP – Rounds and Reps) 25-Minute AMRAP of: 8 Handstand push-ups 8 Box Jump, 30" 1 Rope Climb, 15′ In honor of U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, was killed on August 8, 2005 Mobility Cash Out Mobility Cash Out: – 2min Assault Bike/400m Jog/2min Row (Cool
Strength + MetCon Bench Press (3×10 + 21’s Bicep Curls) 7 Reps at 1/4 ROM + 7 Reps at 1/2 ROM + 7 Reps at full ROM w/ Barbell Metcon (AMRAP – Rounds and Reps) 10min AMRAP 250m Row 10 Chest to Bar 10 Front Squats 135/95 RX+ Bar Muscle Ups – 155/105 LvL 3:
Midline Madness Metcon 12min EMOM Even Min: 15 Hollow Rocks Odd Min: 8 Turkish Get Ups Metcon (AMRAP – Rounds and Reps) 12min AMRAP 8 Toes to Bar 50ft Handstand Walk 100ft KB Front Rack Walking Lunge 53/36 LvL 3: K2E – Invert Shoulder Taps – 36/26 LvL 2: Knee to Chest – Hi-Butt Bear
Strength + MetCon Deadlift (Deficit 8×3 Every :90sec (No more than 4in Def)) Metcon (Time) 3 Rounds for Time: 15 Clusters 95/65 30 Double Dumbbell Box Step Overs 35/25 RX+ 135/95 – 50/35 LvL 3: 75/55 LvL 2: 45/35 LvL 1: 35/15 Warm-up Accessory Cash Out: – 2min Assault Bike/400m Jog/2min Row (Cool down speed)
Manic Mondays Metcon (Time) For Time: 10 Wall Walks 100 Calorie Row 8 Wall Walks 50 Cal Row 6 Wall Walks 25 Cal Row LvL 3: 8-80-6-40-4-20 LvL 2: 6-40-4-20-2-10 LvL 1: 3-20-2-10-1-5 Mobility Cash Out Mobility Cash Out: – 2min Assault Bike/400m Jog/2min Row (Cool down speed) – 20 passes(up/down) Barbell(45) Smashing (Quads, IT
