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Open WOD 19.3

8
Mar

Open WOD 19.3

Can you say legs, legs, and more legs??? For most of us, the majority of this workout will be spent lunging and stepping up. This workout is a leg fryer with a little sprinkling of shoulders. Make sure you warm up properly and really stretch those glutes, hamstrings, quads, and calfs. Get those shoulders prepped for those HSPU and make sure you know the standards.

This one isn’t too long but the pain cave is deep. Get in there and grab a good book. You’re gonna be there for a while 🙂

Conditioning:

Open WOD 19.3
For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes

Men use 50-lb. dumbbell, 24-in. box
Women use 35-lb. dumbbell, 20-in. box

Open WOD 19.3 Scaled
For time:
200-ft. dumbbell front-rack lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. bear crawl
Time cap: 10 minutes

Men use 50-lb. dumbbell and 24-in. box, 5-in. elevated strict HSPU
Women use 35-lb. dumbbell and 20-in. box, 5-in. elevated strict HSPU



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