OPEN WOD 19.3
For time:
200-ft 1-Arm Dumbbell Overhead Walking Lunge (50/35)
50 Dumbbell Box Step-ups (24/20)
50 Strict Handstand Push-ups
200-ft Handstand Walk
10 Minute Time Cap!
19.3 is TWO different single leg DB movements and THREE different overhead movements! That’s crazy! This WOD is literally crazy and I love it!
Athletes, judging is going to be way more complicated than in weeks 1 and 2. Please, do everyone a favor, including yourself, and read the movement standards here. There are 20 photos that detail exactly what you need to know at all phases on this WOD.
There won’t be time to explain all of this to all people on Friday Night Lights, but you will all be held to those standards none the less! If you come ill informed, don’t be surprised if you waste some time during your 10 Minutes making easily avoidable mistakes. Read the details please!
Athletes, if you believe you need to scale, please come to class with a game plan. Your plan might change, but having thought about how and where to scale ahead of time is a great help when it’s crunch time!
This is a complete list of all possible Rx and Scaled Variations of 19.3.
Rx’d: (Ages 16-54) Men use 50-lb. dumbbell, 24-in. box Women use 35-lb. dumbbell, 20-in. box
Scaled: (Ages 16-54) Men use 50-lb. dumbbell and 24-in. box, perform frontrack lunges, 5-in. elevated strict HSPU and bear crawl Women use 35-lb. dumbbell and 20-in. box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl
Teenagers 14-15: Boys use 35-lb. dumbbell and 24-in. box, perform overhead lunges, strict HSPU and handstand walk Girls use 20-lb. dumbbell and 20-in. box, perform overhead lunges, strict HSPU and handstand walk
Scaled Teenagers 14-15: Boys use 35-lb. dumbbell and 24-in. box, perform frontrack lunges, 5-in. elevated strict HSPU and bear crawl Girls use 20-lb. dumbbell and 20-in. box, perform frontrack lunges, 5-in. elevated strict HSPU and bear crawl
Masters 55+: Men use 35-lb. dumbbell and 24-in. box, perform overhead lunges, 5-in. elevated strict HSPU and handstand walk Women use 20-lb. dumbbell and 20-in. box, perform overhead lunges, 5-in. elevated strict HSPU and handstand walk
Scaled Masters 55+: Men use 20-lb. dumbbell and 20-in. box, perform front-rack lunges, dumbbell strict presses (with two dumbbells) and bear crawl Women use 10-lb. dumbbell and 16-in. box, perform front-rack lunges, dumbbell strict presses (with two dumbbells) and bear craw
Again, please click on this link and read the rules!
The post OPEN WOD 19.3!!! appeared first on CrossFit Syracuse.