Have an awesome weekend everybody!
• Teaching Transient & Class Overview
In the present day’s session tackles a enjoyable Hero WOD “Dom”, however places a bit twist on it with a accomplice variation. This can be a nice method to construct in a difficult exercise on the finish of a tough week whereas nonetheless protecting issues enjoyable and thrilling with the addition of a bit extra relaxation in between units to maintain this interval model. The main target right here in the present day shall be discovering the proper Handstand Push-Up Modifications and ensuring athletes which will really feel sore from the Deadlift work have right loading for the Squat Cleans. These are gentle in the present day, however there’s nonetheless extra pulling from the ground, so be cognizant of that for security and efficacy of motion.
metcon: Accomplice Hero WOD – “DOM”
For time:
50/40 Row Energy
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 Clear, 100/75 lbs
1 Handstand Push-up
50/40 Row Energy
Time cap: 25 minutes
Equipment:
5 rounds for high quality of:
Wall Going through Handstand Maintain, 30 secs
8 Grasp Clear Excessive Pulls, decide load
