HOLLADAY WOD

Monday – 11/24

DAY 1 STRENGTH: Then: 1. Find Max Front Squat 2a. 3×3 Front Squat @ 80% 2b. 3×5 each SA BB Row 2c. 3×5 GHR METCON 12 min AMRAP: With BB 45/35 20 OH Lunge (10 each in place) 15 Back Squats 10 Toes to Bar

Friday – 11/21

DAY 5 CORE: 1A. Weighted Sit ups 3×10 1B. L-Sit 3×30 sec 1C. Side Plank Elbow Touch 3×10 ea 2A. Suitcase Carries 3×15 yards and back each side 2B. Hollow Rocks/Arch Rocks 3x10ea 2C. Bar Rotations 3x10ea METCON: “Annie”

Thursday – 11/20

DAY 4 SKILL: 2x: 1-6 Ladder of Strict Pullups Ring Pushups Pistols METCON: 3 Min AMRAP: Max distance sled push Rest 1 min 3 Min AMRAP: KB Swings Rest 1 min 3 Min AMRAP: Goblet Squats

Wednesday – 11/19

DAY 3 STRENGTH 1a. SA DB OH Press– 3×6 1b. Single Leg Hip Up – 3x6ea 1c. Supine Pullups – 3×10 METCON 20 box jumps 20 chest-to-bar pull-ups 20 kettlebell swings 20 walking lunges with 65/95-lb. barbell  20 knees-to-elbows20 push

Tuesday – 11/18

DAY 2 SKILL: Warm up: Handstand Walking Practice 16 Min EMOM: ODD: 5-10 HSPU or 20-30 sec handstand hold EVEN: 5-10 strict toes to bar/knees to elbow METCON: With Partner: 2K Row Partner holds plank position while the other rows Every time you