HOLLADAY WOD

Tuesday – 10/21

DAY 2 SKILL: Max L-Sit + 15 Hollow Rocks 20-40-60 sec Headstand 5×5 Ring Dips (6 count lower) 5-10 Kipping HSPU METCON: 3 Rounds: 20 BWT Squats 15 OH KB Swings 10 Burpee Box Jumps 3 KB Hang Snatch each arm

Monday – 10/20

DAY 1   STRENGTH:   1A. Deadlift 6, 4, 3, 2, 2 – 80%, 85%, 87.5%, 90%, 92.5% 1B. Chin Ups – 5×5 – AHAP 1C. DB Wide Row – 5×5 each arm   METCON: 7 Min AMRAP: 3, 6, 9, 12, 15, etc. Thrusters Bar

Friday – 10/17

DAY 5 CORE: With Partner 4x: -Med Ball Hits: 10 Each Side 10 Front 10 Above -20 Med Ball Russian Twist to Toss -10 Slide Outs METCON: “KELLY” 5 ROUNDS : 400 M RUN 30 BOX JUMPS 24”/20” 30 WALL BALLS 20/14

Thursday – 10/16

DAY 4 SKILL: 3x: -Max Time False Grip Hold up to 45 seconds -5 Hips to Bar -10 Regular Toes to Bar -Practice butterfly pullups (Only if you can do strict pullups. If not do 8 strict) METCON: 3 Rounds for Time: 12 Deadlift 135/95 9 Hang Clean 6

Wednesday – 10/15

DAY 3 STRENGTH: 1A. PUSH PRESS – 4CT. LOWER – 90%, 95%, 100%, 100% of strict OH Press 1RM 1B. REVERSE LUNGE – 4 X 6 EACH. 40% BACK SQUAT 1RM. METCON: 1 ROUND: 20 OH SQUATS – 95/65 40 BURPEES 1 MILE RUN