WOD – Sat, Dec 3
Warm-up
221203 PARTNER HOLLEYMAN (AMRAP – Rounds and Reps)
RX
AMRAP 30 with a partner:
10 wall-ball shots (14/20 lb)
6 handstand push-ups
2 squat cleans (155/225 lb)
INTERMEDIATE
AMRAP 30 with a partner:
10 wall-ball shots (14/20 lb)
6 handstand push-up negatives
2 squat cleans (105/155 lb)
BEGINNER
AMRAP 30 with a partner:
10 wall-ball shots (6/10 lb)
6 push-ups
2 hang squat cleans (55/75 lb)
<h3>INTENDED STIMULUS</h3><ul><li>Partner workout based on the hero workout, Holleyman.</li><li>20-30 rounds.</li><li>Loading should allow cleans to be completed in :20 or less. Singles are perfectly fine.</li><li>Maintain the skill of the handstand push-up as best as possible.</li></ul>
Cool Down
2 sets:
:30 foam roll IT band/side
:30 foam roll quads/side
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation
AMRAP 5:
5 med-ball deadlifts
5 plank reach-throughs (right)
5 med-ball squats
5 plank reach-throughs (left)
5 med-ball push presses to target
5 up-downs
5 wall-ball shots
PARTNER
SQUAT CLEAN AND HANDSTAND PUSH-UP PROGRESSION
10 deadlifts to mid-thigh
10 push-ups
10 deadlift and shrugs
10 shoulder press
10 front squat
5 piked push-ups
5 hang squat cleans
5 handstand push-up negatives (:03 descent)
5 squat cleans
5 handstand push-ups
LOADING UP
2 squat cleans