WOD
Friday 08.26.2022
Friday | 08.26.2022
1. Movement Prep/Activation and Increasing Heart Rate
8 min amrap:
:30 sec Machine
5 Wall Ball Thrusters (light)
:10 sec Handstand Hold
3 Muscle Cleans (empty bar)
3 Hang Power Cleans (empty bar)
2. Workout Prep
3 sets:
3 Wall Balls
2 Handstand Push-ups
1-3 Power Cleans (build in weight)
3. Workout: Holleyman
Freedom (RX’d)
30 rounds
5 Wall Balls (20/14)
3 Handstand Push-ups
1 Power Clean (225/155)
* Independence
30 rounds
5 Wall Balls (14/10)
3 Handstand Push-ups
1 Power Clean (185/125)
* Liberty
15 rounds
8 Wall Balls Thrusters (light)
6 Pike Push-ups
4 Dumbbell Power Cleans (light)
4. Cooldown/Mobility
1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)