3 Rounds for time of:
5 Handstand Push-ups (Floor/1 Abmat)
10 Ring Dips
20 KB Goblet Squats (70#/53# or 2 pood/1.5 pood or 32kg/24kg)
Standards of Movement:
Handstand Push-up - Will be performed with hands on the floor, head touches ground at the bottom (Abmat for ladies) and full lockout of the elbows at the top. Kipping is allowed for ladies only.
Ring Dips - Top of shoulder must pass below the elbow at the bottom (aka - tricep is parallel with the ground) and full lockout of the elbows at the top. Kipping is allowed for all.
Goblet Squats - KB will be held with both hands at chest level, the crease of the hip must pass below the top of the knee at the bottom, and hips and knees must be fully open at the top.
Acceptable scaling for the ring dips for those of us who don't have them?
ReplyDeleteLet's say the scaling is Ring Dips (Rx) > Push-ups with feet elevated > Hand-release push-ups > Regular Push-ups.
ReplyDeleteDid this one last night in my shed after benching and doing a bunch of abmat sit-ups, 2 things that don't bode well for HSPU or kipping ring dips. Oh well.
ReplyDelete8:28 - Most of it was actually on goblet squats, holding that big ass KB was awkward.
Folks, am I the only one that did this week's Challenge? Did Anthony even do his own creation?!
ReplyDeleteShould we extend the deadline one week or move on, or both? I'll leave it to all of you.
Move on. I looked at it and said, yeah right! Sorry, Anthony.
ReplyDeleteNo worries...I finally did this tonight after the WOD. 5:06 with the 53#. Wasn't feeling the 70# after those muscle ups.
DeleteI wasn't feeling it last week because of my 7 rounds of 7 80# sandbag squats with Zach. My quads were sore til Thurs! (Then I snowboarded all weekend ... ) Nice work and still working on my muscle ups!
DeleteSorry, I haven't tried a handstand yet since I fell out of one with shoulder issues. I might try one morning this week.
ReplyDelete