CrossFit Hero WOD
- 30 Rounds For Time
- 5 Wall Ball Shots (20/14 lb)
- 3 Handstand Push-Ups
- 1 Power Clean (225/155 lb)
With a running clock, as fast as possible perform 30 rounds of the work in the order written: 5 Wall Ball Shots, 3 Handstand Push-Ups, and 1 Power Clean.
Score is the time on the clock when the 30th round is complete.
Tips and Strategy
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. And keep Army Staff Sergeant Aaron N. Holleyman in your mind as you perform those rounds and reps–it’ll keep you going when you want to stop.
“Holleyman” is a long, moderately heavy workout that should take 30+ minutes to complete. Scale the skill level (see: Handstand Push-Up Scaling), the load, and/or the volume so you can move smoothly through this Hero WOD.
30 Rounds for Time
5 Wall Ball Shots (20/14 lb)
1 Handstand Push-Up
1 Power Clean (155/105 lb)
20 Rounds for Time
5 Wall Ball Shots (14/10 lb)
1 Power Clean (95/65 lb)
About the wod
Background: U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY, 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 “Holleyman” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Thursday, August 30, 2012 (120830).