Wednesday, May 17, 2017

WOD Wednesday #20

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees



30 Handstand Push-ups (HSPU). Just like they sound. Kick up to a handstand in the middle of the floor, lower your head to the ground, and then push yourself back up to the handstand. As Rx’d is actually kicking up to a handstand with your heels against a wall and THEN doing a inverted push-up. Looking to scale? If you can kick up to the wall, how about decreasing Range Of Motion (ROM) by descending to an abmat or two. Still too much? Walk yourself up the wall with your chest to the wall instead of your butt, look at the wall, and do the HSPU to a couple Abmats that way. Still too tough? Scale to some over head pressing with a heavy weight you can only do sets of 5 with.

40 Pull-Ups. Chin to the bar, strict kipping or butterfly your choice.

50 Kettlebell Swings. 1.5 Pood. Russian thing. Still. 1 Pood = 16Kg so 1.5 = 24KG or roughly 55lb. Sub is a 55lb. dumbbell. Typical women’s weight would be 1.0 Pood or 36lb (35lb DB).

60 Sit-ups. Start with your shoulder blades flat on the ground and end with your upper body perpendicular to that same ground. Many will use an Abmat; Anchored feet or free. Touch your shoes in front of you

Oh, as if all of that isn’t enough you have 70 Burpees left!

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