T-Bod is the 1st to take on 19.3. Great effort and a GREAT slogan on the t-shirt.
Warm-up: This workout will tax your legs immediately, and by the end of the lunges you will be fatigued with step-ups still to come. Get your legs warmed up with some biking, (5 min. moderate pace), which will also get your shoulders ready for holding the DB overhead. The key is warm, not tired. Practice a couple lunges, emphasizing a good lockout and long lunge steps. Don’t waist any lunges during the workout. Always start close to the line and finish beyond the line. Practice some step-ups with the DB and figure out the best way to hold it. Try several positions. Do just a few HSPU’s using the standard that applies to you. Just getting to the HSPU will be a challenge in it’s self.
WOD: OPEN 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
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 front-rack 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
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 crawl