Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Movement Warm-up Sets/Reps for “Holleyman”
Build to working weight and training movements standards for 6 Rounds x 2:00.
-Power Clean
-Handstand Push-ups
-Wallball
*1 practice Round of Holleyman at the summation of warm-up efforts.
Team Hero WOD “HOLLEYMAN”
30 Rounds for time (15 Rounds per athlete)
1 x Power Clean (225/155lbs)
3 x Handstand Push-ups
5 x Wallball (20/14lbs)
Notes:
U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.
40/30 minute time cap for this Hero WOD.
Intermediate Option;
20 rounds for time of
1 x Power Clean
3 x Handstand Push-ups
5 x Wallball
♀ 14-lb. ball, 125-lb. clean
♂ 20-lb. ball, 185-lb. clean
Beginner Option;
10 rounds for time of
1 x Power Clean
3 x Handstand Push-ups
5 x Wallball
♀ 6-lb. ball, 55-lb. clean
♂ 10-lb. ball, 75-lb. clean
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