WOD: Saturday 220402

You really gotta keep an eye on the ones who can smile while doing assault bike calories.

• Gymnastics Skill

Handstand Walk Partner Practice Saturday

With a partner - 5 rounds for quality of:

Freestanding Handstand Block Drill, 20 secs each

Partner Assisted Handstand Walk, 20 secs each

-We have some fun drills in here to go over with your class and have people work into a fun little partner skill session today.

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• Points of Performance & Coaching Cues

-Deadlifts: Keep the bar close and have the hips and torso rise at the same time during the deadlift. We also want them to descend in a similar fashion by keeping tension against the barbell rather than letting the barbell pull you down to the floor.

-Handstand Walks: More straight arm strength work here and working on the body line and pressing through the floor as we move.

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• Scaling Considerations

-Deadlifts: The main consideration would be the deadlift today and with this we want to still develop the posterior chain, but just change the position enough to allow for a pain free movement. The best way to do this would be to move to a sumo deadlift or hex bar deadlift or even dumbbell Romanian deadlifts.

-Handstand Walks: We can do wall facing shoulder taps, wall walks, handstand walk to wall, or even handstand walk around a box.

"The Comedy of Errors"

AMRAP 20 mins:

Teams of 2 - complete as many rounds as possible of:

10 Deadlifts, 275/185 lbs

20/15 Bike Calories + Partner Deadlift Hold, 275/185 lbs

30/24 Row Calories + Partner Handstand Hold

Handstand Walk, 60 ft

Accessories:

AMRAP 7 mins:

Forearm Plank Hold, 1 min

Hollow Hold, 30 secs