(Last Completed Aug 9, 2019)
Complete For Time
5 Wall Ball (20/14)(10’/9′)
1 Power Clean (225/155)
Power Clean Weight Options
Scaling down the number of reps (2 or 1), Pike Position Push Ups, Hand Release Push Ups, or Push Ups.
The volume in “Holleyman” is high, (you’ll have completed 150 Wall Balls, 90 Handstand Push-Ups, and 30 moderately-heavy Power Cleans by the end of the WOD) but it’s broken up into very manageable sets: 5+3+1. Aim to go unbroken for all 30 rounds, and rest only during the transition from movement to movement.
During the Wall Ball Shots, consciously use your hips/legs rather than your shoulders–you’ll need your arms to be as fresh as possible for your upcoming sets of Handstand Push-Ups.
“Holleyman” should feel pretty heavy. The WOD, just like any “For Time” workout, should feel just as mentally challenging as it does physically exhausting: the clock cannot save you.
Scale the Power Clean load so it feels like a 7 on a scale from 1-10. Scale the Handstand Push-Ups down if you can’t yet perform unbroken sets of 3 for the majority of the WOD
AT HOME OPTIONS are essentially included as mods for the workout. If you don’t have a wall ball, do a very light thruster. Hand Release or regular push ups are good. If you don’t have a barbell, do 4 DB or KB power cleans each round.