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Monday 11.29.2021

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Warm-up Drills
I. Row 500m
II. Dynamic Series & Foam Rolling
III. Mobility

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.

“Holleyman”
30 Rounds for time of

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.

30 minute time cap for this Hero Benchmark WOD.

Intermediate Option;
25 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

Post scores to comments.

Samy Daghir

2 thoughts on “Monday 11.29.2021”

  1. 30 rounds for time of
    50lbs Power Clean
    Handstand Push-ups (modified- into negs)
    Wallball (sub sumo squat 30lbs)

    Time: 32:12

    Notes: Working on form. Definitely a fun one to do!!

    Reply

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