HOLLADAY WOD


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Wednesday – 1/28

Warm up x 2: ATYT x 5, Close Grip OH Squat x 10, Bull Dogs x 5ea SKILL (Less than 10 min): Ring Dips 3×5-10 False Grip Hold 3×30 sec Strict Toes to Bar 3×5-10 OLYMPIC LIFTING: 5 x 2 Clean Pulls, 2 Power Cleans @ 70% 5×4 Hang

Tuesday – 1/27

WARM UP: 2 Rounds x10 – Cuban Press, Behind Neck OH Press, Cossack Squat SKILL: 8 min EMOM Even – 30 DU Odd – 5-10 handstand Pushups Strength: 1A. Push Press: 4×2 @ 105%, 110%, 115%x2 of Strict Press Max 1B. Chin Ups:

Monday – 1/26

DAY 1 STRENGTH: 1A. Back Squat 4-3-2-2-1 @ 80%, 85%, 87.5%, 92.5%, 97.5% 1B. Bulgarian Split Squats 4x6ea 1C. DB Wide Row 4x5ea AHAP METCON 21-15-9 OH Squats (95/65) Toes to Bar

Friday – 1/23

DAY 5 PARTY PUMP 1A. 4×8-12 BB Curls (4 count lower) 1B. 4×8-12 BB Skullcrusher (4 count lower) 1C. 4x8ea SA DB OH Press 1D. 4×6 Hammer Curls 1E. 4×6 OH Tricep Extension METCON METCON: “Annie” 50-40-30-20-10 DU Situp



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