26. August 2022
Aug
26
WoD – 08/26/2022
Warm Up
Warm-up
<p>1. Movement Prep/Activation and Increasing Heart Rate<br /><br />8 min AMRAP:</p><p>:30 sec Ergo<br />5 Wall Ball Thrusters (light)<br />:10 sec Handstand Hold<br />3 Muscle Cleans (empty bar)<br />3 Hang Power Cleans (empty bar)</p><p> </p><p>2. Workout Prep<br />3 sets:<br />3 Wall Balls<br />2 Handstand Push-ups<br />1-3 Power Cleans (build in weight)</p>
Workout
Holleyman (Time)
30 Rounds for time of:
5 Wall-Ball Shots, 20# /14#
3 Handstand Push-ups
1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
5 Wall-Ball Shots, 20# /14#
3 Handstand Push-ups
1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
<p>Freedom<br />30 rounds<br />5 Wall Balls (9/6 kg)<br />3 Handstand Push-ups<br />1 Power Clean (105/70 kg)</p><p> </p><p>Independence<br />30 rounds<br />5 Wall Balls (6/4 kg)<br />3 Handstand Push-ups<br />1 Power Clean (85/57.5 kg)</p><p> </p><p>Liberty<br />15 rounds<br />8 Wall Balls Thrusters (light)<br />6 Pike Push-ups<br />4 Dumbbell Power Cleans (light)</p><p> </p><p>TARGET SCORE<br />● Target time: 16-18 minutes<br />● Time cap: 25 minutes</p>
Cool Down
<p>1 min foot smash with lacrosse ball (each side)<br />1 min pec smash on rig with lacrosse ball (each side)<br />1 min foam roll lats (each side)</p>
