HOLLADAY WOD

Thursday – 10/23

DAY 4 SKILL: 3x: Max time false grip hold up to 45 sec 10 Bar taps 10 strict toes to bar 5-10 pull-ups on rings METCON: For time: Run 800 80 sit ups Run 400 60 sit ups Run 200 40 sit ups Run 200 20 sit ups

Wednesday – 10/22

DAY 3 STRENGTH: 1A. CG Bench – 10, 8, 6, 6 – 70%, 75%, 80%, 82.5% 1B. Reverse Lunge – 4×6 each leg. 42.5% of 1RM Back Squat/or heavier than last week. METCON: 20 MIN EMOM: 1: 3 sled pull/push back 10 yards 2: Row max

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