Sunday 11/30/08

"Nate"
20 min AMRAP of:
2 Muscle-ups
4 HSPU
8 KB swings, 2 pood/1.5 pood

A sub for 1 muscle-up is 4 pull-ups and 4 dips (or push-ups), so this works out to 8 pull-ups and 8 dips per round. A good sub for HSPUs (handstand push-ups) would be the shoulder press with either dumbells or a barbell. The dumbell conversions for the KB swings are posted below, and they can certainly be scaled as well - just note that the weight you choose should be heavier than what you normally use for Helen (and certainly heavier than what you use for the Filthy 50). There are only 8 reps each time, so go heavy, but keep your core muscles activated and use good technique as well.

1.5 pood = 55#
2 pood = 70#