HOLLADAY WOD

Wednesday – 11/26

Thanksgiving Reminder: Thursday 11/27 (Thanksgiving) we will be open at 9am for one giant group workout! Bring a canned food item and your family/friends and workout out before you go pig out! Wednesday – 11/26 DAY 3 STRENGTH: 1a. SA DB OH

Tuesday – 11/25

DAY 2 SKILL: 20 MIN Technique Work: 5-10 HSPU 30 Sec Hollow Hold 10 CTB Pullups Max L-Sit Max Distance Handstand Walk 3-5 Muscle Ups METCON: 5 Rounds: 7 Deadlifts @ 50% 1 Min Max Row 1 Min Rest

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