06.21.2023 Hero WOD Holleyman

Strength
3 sets of 
3 clean pulls + 3 power cleans@50-55%
 
3 sets of 
2 clean pulls + 2 power cleans @ 60-65%
 
3 sets of 
1 clean pull + 1 power clean @70%+
 
 
 
 
WOD - Time cap 30:00
Holleyman

30 Rounds For Time
5 Wall Ball Shots (20/14 lb)
3 Handstand Push-Ups
1 Power Clean (225/155 lb)
 

Background: U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY, was killed on August 30, 2004, when his Military vehicle hit an improvised explosive device in Khutayiah, Iraq.

He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

The “Holleyman” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Thursday, August 30, 2012 (“120830”).

**Scaling options for weight

185/135  155/105  135/95  115/75

11.05.2021

Warm Up
2 sets
1:00 row/bike/ski
20L/20R lateral banded walks
5 inchworms
barbell front rack squat hold 45/35#, 30 seconds
5 barbell front squats 45/35#



Primer
3 sets
1 clean extension
1 clean high pull
1 hang power clean & jerk
1 front squat
build load from 45%-60% clean & jerk max


Strength (12:00)
Every 2:00 for 6 sets
1 power clean + 1 front squat + 1 jerk
start at 60% and build load


WOD (20:00)

"Ball Be Rollin"

5 sets
every 3:00
5 burpee ball slams 35/25
10 ttb or hanging knee raises
15 wall balls 20/14
max cals row in remaining time
Rest 1:00

08.10.2021

Warm Up
2 sets
20/15 cals row or bike
10 alternating lunges
5 empty barbell muscle cleans


Strength
A. muscle cleans x 2 reps for 4 sets- keep weight lighter for speed
B. slow pull power clean x 2 reps for 5 sets
set 1- 65%
sets 2-3 @70%
set 4 @75%
set 5 @80%
C. clean grip deadlift x 2 reps for 4 sets @90-100%




WOD
"Motley Crew"
21-15-9
power cleans 135/95 115/75 75/55
wall balls 20/14
after each set of wall balls, complete 8/5 strict pull ups