For time:
Row 500 meters
20 parallette handstand push-ups
Row 500 meters
20 strict handstand push-ups
Row 500 meters
20 kipping handstand push-ups
Post time to comments.
Compare to 201205.
Scaling:
Modify the pushing movements to something challenging that decreases in difficulty each round. Athletes of all levels should first develop strength in a strict handstand push-up before performing a kipping handstand push-up.
Intermediate Option:
For time:
Row 500 meters
15 parallette handstand push-ups
Row 500 meters
15 strict handstand push-ups
Row 500 meters
15 kipping handstand push-ups
Beginner Option:
For time:
Row 500 meters
15 dumbbell push-ups
Row 500 meters
15 dumbbell shoulder presses
Row 500 meters
15 dumbbell push presses
Comments on 220515
16 Comments
Si el atleta hace pausa abajo, se cuenta como una repetición valida?
Scaled HSPU is one of my weaknesses
30 sumo deadlift high pull w/bar instead of row
Then 20 strict HSPU with 2 35 plates and an abmat
30sdhp
20 kipping HSPU one 35 Plate and abmat
30 sdhp
7 consecutive kip hspu just abmat, rest 1plate abmat
27min :/
Male24y175cm84kg
11min 50
Escalonado viniendo de sesión de punción seco para espalda alta.
500m remo x ronda, seguido de 20 flexiones con paraletes, 20 press con 37.5kg y push press con mismo peso.
M/26/5'8"/170lb
CrossFit AFK
31:00 - Rx (Rowed hard, the parallette HSPU's took me a while, about half the workout time. After that, I sped up a lot. 10-in homemade parallettes.)
15:01. All Rx except for parallettes. Used DB’s and did my HSPU on those for that set.
M/29/6’1”/200lbs
M/36/6'/172#
18:46 Rx
Deo gratias
Today: SC 15 reps str 2"/4"/kipping 4"...18:18
120520: SC 20 reps str 2"/4"/4"...22:17
Rx’d (?) using dumbbells for parallettes:
19:46
Modified:
--
For time, using 2x 9,5 kg DB
50 DB SDLHP
20 DB shoulder presses, sitting on floor
50 DB SDLHP
20 DB shoulder presses, standing
50 DB SDLHP
20 DB push presses
TIME: 12' 22''
Compare to was a different (easier) scale.
--
Peace.
Did strict hspu to abmat all three rounds
13:35
Scaled
For time:
500m row
20 piked push-up (feet on bench) using push-up bars (~2.5" deficit)
500m row
20 piked push-up (one leg raised other foot on bench)
500m row
20 piked push-ups (feet on bench)
16:38
Compare to was way different as I was confined to a room for post-travel quarantine.
Beginner Option:
For time: 14:26
Row 500 meters
15 dumbbell push-ups
Row 500 meters
15 dumbbell shoulder presses two L-sit on ground two 35lbs dumbbells
Row 500 meters
15 dumbbell push presses two 40lbs dumbbells
14 or better started out just to complete WOD, but then I picked up the pace
used abmat, strict, wall facing
Rested a few min.
Redid the same format 10:48
HSPU scales:
13:51
Scaled to
3 rnds
500m row
10 strict hspu
11:13
m/52/175
Compare to
500m row
10 strict hspu with 2" deficit
500m row
10 strict hspu with 1/4" deficit
500m row
10 strict hspu
18:36
m/50/175
Good guidance on progression.