Hero WOD Caroline (Time) For Time 3-7-11-14-11-7-3 reps of: Deadlifts (225/135 lb) Box Jumps (24/20 in) Calorie Row This workout is dedicated to Caroline Joy Schollaert, a member of Coast Guard HITRON in Jacksonville, FL, who was killed while apprehending an ongoing car break-in on August 3, 2021. Caroline was an AMT3 Aviation Maintenance Technician
Strength + MetCon Single Arm Dumbbell Rows (3×10 + Barbell 21’s) Barbell 21 bicep curls; 7 Reps at 1/4 ROM + 7 Reps at 1/2 ROM + 7 Reps at full ROM Metcon (Time) 30-20-10 Reps 400m Run Alt Dumbbell Snatch 35/25 Dumbbell Goblet Squats RX+ 50/35 LvL 3: (25/20) LvL 2: (20/15) LvL 1:
Midline Madness Metcon (AMRAP – Rounds and Reps) 8min AMRAP 8 KB Side Bends :30sec Hollow Hold 10 Alt. V-Ups Metcon (AMRAP – Rounds and Reps) 12min AMRAP: 10 Pistols 50ft Handstand Walk 5 Muscle Ups LvL 3: (Handstand Shoulder Taps)-(Bar Muscle Ups) LvL 2: (5 Wall Walks)-(Chest to Bar) LvL 1: (3 Wall Walks)-(Pull-Ups)
Strength + MetCon Bench Press (Weight) 3×10 + 15 Dips(Rings/Box/Bench/Parallette Bars) Metcon (AMRAP – Rounds and Reps) 15Min AMRAP 8 Deadlifts 135/95 8 Hang Cleans 8 Push Jerks 200m Run RX+ 185/115 LvL 3: (95/65) LvL 2: (75/55) LvL 1: (45/35) Warm-up Accessory Cash Out: – 2min Assault Bike/400m Jog/2min Row (Cool down speed) –
Monday Madness Metcon (AMRAP – Rounds and Reps) Death By Wall Ball (20/14): EMOM For as Long as Possible 1 Rep in the first minute 2 Reps in the second minute 3 Reps in the third minute etc. When you fail to make the required amount of reps within that minute; with the Remaining time
