Holleyman
WEIGHT SPECIFIC VERSION
30 rounds for time.
5 WBS 9/6 *
3 HSPU *
1 Power Clean 102.5/70 *
Weight Specific =
Wallballs :
M = 9 kgs for 5, 6 kgs for 8
L = 6 kgs for 5, 3 kgs for 10
For the handstand push-ups, take your bodyweight, and complete the equivalent in shoulder to overhead.
For example - 75 kgs -
Two reps at 37.5 kgs (6 in total)
Three reps at 25 kgs (9 in total)
For the power clean
M = 102.5 or two reps at 52.5 kgs
L = 70 or two reps at 35 kgs.
“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