Warm-Up
Coach’s choice
WOD prep
Prep the power clean to wod weight.
WOD
“Holleyman” (30 minute Cap)
30 rounds for time of:
5 Wallballs shots (20,14)
3 Handstand push-ups
1 Power clean (225,150)
Option 2
25 rounds for time of:
5 Wallballs(20,14)(10′,9′)
3 Box Handstand push-ups
1 Power clean (135,95)
Option 3
20 rounds for time of:
5 Wallballs shots (10,8) 9ft target
3 Dumbell strict press (50,35)
1 Power clean (95,65)
*Scale loads and movements as needed.
Post WOD:
Foam Roll
Endurance & Stamina
4 Rounds
500m Row
Rest 2 min
40 Cal Bike
Holleyman. 25 something. Forgot the time. 30 rds. #20 WB, #25DB PP, #115 clean. Thanks JD for keeping my WB squats legit.
It was great to see so many people pushing themselves in this workout…I wanted to stop after 5 rounds but pushed for 20 rounds but then had to bag. I needed to live to fight another day.
20 rounds – 18:46
20# wb, 30# dumbbell strict press, 165# clean for first five rounds and then dropped to 135# for my last 15 rounds.
Holleyman: 27+1 | 14#WB to 8′ Target | HSPU to 2 Blue Ab Mats | 80# Clean
It is always great when we have the opportunity to honor a Hero and this WOD did not disappoint. This was my first time using the 14# WB in a workout and why not do 136 of them? I managed to hold pace until about round 18 and then started to fight to keep things going. Great workout that will be both mentally and physically challenging – thanks Frozen!
Holleyman
28:40 @185