Extreme Difficulty
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Holleyman HERO WOD
Honoring Aaron Holleyman
A long, grindy HERO WOD with heavy cleans, wall balls, and handstand push-ups.
Choose Your Skill Level
The Workout
- 30 rounds for time of:
- 5 Wall Ball Shots (20/14 lb)
- 3 Handstand Push-ups
- 1 Power Clean (225/155 lb)
Rx Standards
Men (Rx)
225lb power clean, 20lb wall ball
Women (Rx)
155lb power clean, 14lb wall ball
Equipment Needed
Wall ball
Barbell
Plates
Wall space for HSPU
Recommended Gear
- Hand grips (for bar muscle-ups)
- Wrist wraps (for handstand push-ups)
- Thumb tape (for bar work)
- Chalk
- Running shoes (for rowing transitions)
Strategy Overview
Pace yourself for 30 rounds. Singles on cleans, break up HSPU early.
Honoring a Hero
Honors Aaron Holleyman, a U.S. Army Staff Sergeant killed in Iraq in 2004.
"Greater love has no one than this: to lay down one's life for one's friends." - John 15:13
Quick Tips for Success
1
Pace yourself for 30 rounds
2
Singles on cleans
3
Break up HSPU early