As many rounds as possible in 20 minutes
2 Muscle Ups
8 Swings (70 Lbs)
Another great hero WOD. I did this once before I had rings and it was an ass kicker.
Subs – M/U’s: 4 Pull ups/4 Dips for each M/U. In this case, you would be doing 8/8.
HSPU: If you are totally incapable of them, do a heavy press. Get as close to bodyweight as possible since that is what you would be pressing in a handstand push-up. Use either DB’s to come close to the total, or use a loaded barbell. If you are wanting to try HSPU’s but aren’t sure about the full monty yet, work into them using a high pike push-up position against a wall. In other words, your feet go up the wall, and your hands are out a few feet from the wall – you are doing a very elevated push-up. Gradually work into the wall as time goes on until you are doing them as RX’d.
Swings: A “Pood” is a Russian measurement of weight. I have no clue why we go around saying, “pood”. It sounds dumb and I’m not Russian and neither are most people around me. When I say “pood”, I get dumb looks & I don’t particularly like dumb looks. Even the few Russian friends I have look at me cock-eyed when I bust out “pood”….there’s another dumb word, “cock-eyed”..you gotta wonder how that one came about….So, now that I have digressed a bit, 2 pood is about 70 Lbs. If you have that in DB’s or a KB, go for it. If not, go as heavy as you can. Good form people, swings can be tough on the back at high weight and crappy form.