Tomorrow we will be working out at the garage at 9:30am!! In addition to the work out at 9:30 we will also be doing the HERO WOD “Hollleyman.” U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, 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 goal of today’s HERO WOD is to finish the workout in under 30mins. The workout is going to be a grind, but don’t think about the total number of rounds you will be doing. Just take one round at a time and continue to chip away. Remember, we are doing this workout to honor someone who died for our country. He is not here anymore so we must honor those who have given so much for our country.
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Barbell Complex (75#/45#)
“Holleyman” WOD Demo Video Here
(1) 30 rounds for time of:
5 Wall ball shots, 20/14#ball
3 Handstand push-ups
225/145/100 pound Power clean (scale w/approx. 70% of your 1rm power clean) , 1 rep
(2) 3 Rounds
3/3/3 Toe Touch Complex
Foam Roll Lower Back
(3) 3 Rounds
10x Ankles to Bar
30/5/30 Sean Special (A typical Sean special for us is 30/5/30. 30 seconds in a side plank, 5 push-ups, 30 seconds side plank – opposite side of first 30 seconds. Side plank – Body is perpendicular to floor resting on one elbow and one foot. Look straight ahead, keep torso straight.
10x Workout Ball Back Extensions holding 25# plate
30 second superman hold (Lying on your stomach, raise your arms and feet up off the ground. Hold for the prescribed amount of time.)