WOD – Sat, May 10
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Week of 5/5 WOD Overview
- Monday: Back Squat – Rowing, Burpees, Pullup Chipper WOD
- Tuesday: Power Clean & Jerk – Open WOD 13.4
- Wednesday: Running, Rope Climbs, Double Unders
- Thursday: Strict Press – Wall Walks, Thrusters, BBJO
- Friday: Deadlift – Situps, Deadlifts, Pullups
- Saturday: Hero WOD “Dom”
CrossFit East River – WOD
Partner Hero WOD “DOM” (Time)
For Time with a Partner
Buy-In: 50/45/40 Calorie Row
—
Then, 10-9-8-7-6-5-4-3-2-1 Reps of:
Squat Cleans
Handstand Push-Ups
—
Cash-Out: 50/45/40 Calorie Row
Barbell: 100/75lb, 45/34kg
Combined on the 50/45/40 calorie row, but each partner must complete 10 cleans, then each partner must complete 10 handstand push-ups and so on down to 1+1. This does not mean all 10 at once, but just that both partners must finish their 10 cleans before moving to 10 handstand push-ups.
Coaching Notes, Strategy, and Goals
Goal time Domain: 17-21min
Time Cap : 25min
Primary Objective: Complete the workout sets on the Cleans and Handstand Push-ups manageable to keep the flow of the workout going and limit total rest time here today.
Secondary Objective: Complete each row evenly and efficiently with bursts of 30 seconds on / 30 seconds off.
Stimulus: Partner Hero WOD! / Leg and Upper Body Pressing Stamina.
RPE: 8/10
[Dom: Levels] (Time)
Level 2:
For Time
Buy-In: 50/45/40 Calorie Row
—
Then, 10-9-8-7-6-5-4-3-2-1 Reps of:
Squat Cleans
Box Piked Handstand Push-Ups
—
Cash-Out: 50/45/40 Calorie Row
Barbell: 95/65lb, 43/30kg
—
Level 1:
For Time
Buy-In: 50/45/40 Calorie Row
—
Then, 10-9-8-7-6-5-4-3-2-1 Reps of:
Hang Squat Cleans
Push Press
—
Cash-Out: 50/45/40 Calorie Row
Barbell: 45/35lb, 20/15kg
—-
Masters 55+:
For Time
Buy-In: 50/45/40 Calorie Row
—
Then, 10-9-8-7-6-5-4-3-2-1 Reps of:
Squat Cleans
Handstand Push-Ups to 2in Riser
—
Cash-Out: 50/45/40 Calorie Row
Barbell: 75/55lb, 34/25kg
Competitor:
Completed Solo as prescribed
—
Travel /Hotel Gym : Solo
For Time
Buy-In: 600m Run
—
Then, 10-9-8-7-6-5-4-3-2-1 Reps of:
Dual Dumbbell Squat Cleans
Handstand Push-Ups
—
Cash-Out: 600m Run
Barbell: 95/65lb, 43/30kg
Mobility
PRVN Yoga Flow #2
2 Rounds for Quality
:15sec Down Dog
:30sec Up Dog
15sec Down Dog
:30sec Tall Lunge (right)
:30sec Half Kneeling Hamstring Stretch (right)
:15sec Down Dog
:30sec Tall Lunge (left)
:30sec Half Kneeling Hamstring Stretch (left)
Optional Accessories
5 Sets:
:20-:30 Wall Facing Handstand Hold
6-8 Hang Clean High Pulls , Moderate loads