Monday 21/12/21
“Holleyman”
(Weight Specific Version)
30 Rounds For time (35 min time cap)
5 WBS 9/6 kg *
3 HSPU *
1 Power Clean 102.5/70 kg *
Weight Specific =
WBS = M 9 kg 5 Reps/ 6 kg 8 Reps
L 6 kg 5 reps/3 kg 10 Reps
HSPU = 3 Reps
Shoulder to overhead
½ Body weight x 2 = 6 Reps
⅓ Body weight x 3 = 9 reps
Power Clean M 102.5 kg x 1 Rep
52.5 kg x 2 Reps
L 70 kg x 1 Rep
35 kg x 2 Reps
“Lightweight Fighter” Group Warm Up: 2 Rounds 5 Inch Worms 10 Spider Lunges 10 Mobility Squats 10 T Press Ups WOD: 3 mins on / 1 min off x 9 rounds RXD Option: Must be completed as prescribed 6 DB Sna
“Franemies” Group Warm Up: 2 Rounds 250m Row 10 Air Squats 10 Bar Rows 10 Push Press (EB) 10 Step Ups Extra Warm Up: Thruster Mobility WOD: For Time RXD Option: Must be completed as prescribed. 21 Thr
“Dawn Of The Dead” Group Warm Up: Coaches Pick WOD 1: AMRAP in 15 mins RXD Option: Must be completed as prescribed. 12 Chest 2 Bar Pull Ups / Strict Pull Ups 1 Hill Run 3 Wall Walks SCALED Option: Sca