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WOD

10-23-19

By October 22, 2019No Comments1 min read

CrossFit Blade, CrossFit Blade North – CrossFit

 

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Warm-up

RD1:

10 Barbell Power Clean

10 Air Jump Squats

10 Tricep Push Ups

RD2:

5-8 Wall Ball

5 Push Up Variation

5 Warm Up Power Clean

RD3:

5 Wall Ball

3 Push Up Variation

3 Warm Up Power Clean

RD4:

2 Warm Up Power Clean

-Load working PC Load

Holleyman (Time)

30 Rounds for time of:

5 Wall-Ball Shots, 20# /14#

3 Handstand Push-ups

1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
Female RX = 14lb WB, 155lb PC.

SADPTD = 5 WB 14lb, 3 Ring Dips, 1 PC 65lbs

Scale: HSPU 1 or 2 AM or to 5/3 Push Ups to hardest level. PC load ` 80-85%

*35 min time cap

There won’t be a lot of people RXing this workout.. that’s ok.. its about scailing to your ability level and getting good work done to honor the fallen.

*1-Year Re-Test

Cool Down

1. 5 min bike

2. barbell tricep smash: 4 min per arm

3. 3 POS shoulder floss: 3 min per arm

4. Lower Back Decompression on wall: 5 min static hold