WOD: Saturday 250510

Have a great weekend everyone!

• Coaching Brief & Class Overview

Today’s session tackles a fun Hero WOD “Dom”, but puts a little twist on it with a partner variation. This is a great way to build in a challenging workout at the end of a hard week while still keeping things fun and exciting with the addition of a little more rest in between sets to keep this interval style. The focus here today will be finding the correct Handstand Push-Up Modifications and making sure athletes that may feel sore from the Deadlift work have correct loading for the Squat Cleans. These are light today, but there is still additional pulling from the floor, so be cognizant of that for safety and efficacy of movement.

metcon: Partner Hero WOD - "DOM"

For time:

50/40 Row Calories

10 Squat Cleans, 100/75 lbs

10 Handstand Push-ups

9 Squat Cleans, 100/75 lbs

9 Handstand Push-ups

8 Squat Cleans, 100/75 lbs

8 Handstand Push-ups

7 Squat Cleans, 100/75 lbs

7 Handstand Push-ups

6 Squat Cleans, 100/75 lbs

6 Handstand Push-ups

5 Squat Cleans, 100/75 lbs

5 Handstand Push-ups

4 Squat Cleans, 100/75 lbs

4 Handstand Push-ups

3 Squat Cleans, 100/75 lbs

3 Handstand Push-ups

2 Squat Cleans, 100/75 lbs

2 Handstand Push-ups

1 Squat Clean, 100/75 lbs

1 Handstand Push-up

50/40 Row Calories

Time cap: 25 mins

Accessories:

5 rounds for quality of:

Wall Facing Handstand Hold, 30 secs

8 Hang Clean High Pulls, pick load