Open WOD – Mar 8, 2019

“Open 19.3”

  • 200 ft overhead walking lunge w/ single DB
  • 50 box step ups w/ single DB
  • 50 strict HSPU
  • 200 ft handstand walk

There is a 10 minute time cap on this WOD.

WOD Notes and Standards: This workout begins with the dumbbell on the floor and the athlete standing tall. After the call of “3, 2, 1 … go,” the athlete will pick up a single dumbbell and lunge with it overhead for 200 feet. The back knee must tap the floor each step, and the DB must remain above your head. Every 5′ counts as one rep, but BOTH heels must cross the line for the rep to count. For the DB box step-ups, athletes must alternate legs, and the free hand may not push off your leg. For the HSPU, the palms must remain inside a 36×24″ box marked on the floor; fingers can extend outside the box. Each HSPU starts at and ends at the top, with the athlete at full lockout and heels touching the wall. Only your heels may touch the wall during the repetition. When/if 50 strict handstand push-ups are completed, the athlete will handstand walk for 200 feet, with every 5′ counting as 1 rep. (For the bear crawl, both hands and both feet must cross the line for the rep to count.) For a full explanation of standards click HERE.

Tiebreak: Record the athlete’s time after the box step-ups and after the handstand push-ups.

Variations:

Rx’d:(Ages 16-54)

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

Scaled: (Ages 16-54)

  • Men use 50-lb. DB and 24-in. box, front-rack lunges, 5-in. elevated strict HSPU and bear crawl
  • Women use 35-lb. DB and 20-in. box, front-rack lunges, 5-in. elevated strict HSPU and bear crawl

Teenagers 14-15:

  • Boys use 35-lb. DB and 24-in. box
  • Girls use 20-lb. DB and 20-in. box

Scaled Teenagers 14-15:

  • Boys use 35-lb. DB and 24-in. box, front-rack lunges, 5-in. elevated strict HSPU and bear crawl
  • Girls use 20-lb. DB and 20-in. box, front-rack lunges, 5-in. elevated strict HSPU and bear crawl

Masters 55+:

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

Scaled Masters 55+:

  • Men use 20-lb. DB and 20-in. box, front-rack lunges, DB strict presses (w/ 2 dumbbells) and bear crawl
  • Women use 10-lb. DB and 16-in. box, front-rack lunges, DB strict presses (w/ two dumbbells) and bear crawl

Schedule Notes: There are 3 classes tomorrow, at 5:15am, 6:15am, and 9:30am. We’ll open up around 3:45pm for Friday Night Lights, running heats every 20 (or so) minutes until the last athlete is done! Sign up for a heat when you arrive, then get yourself warmed up and be ready to go when your heat is called!

Headliner Notes: No matter when you’re doing the WOD, be at ICA at 6:15pm to cheer for our headliner heat of ICA Rookies! Craig H, Jason, Dan T, Katy, Shawn, and Kelly G!

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This Post Has 5 Comments

  1. So, when I finish, does this just turn into an AMRAP?

    1. of course… i’m thinking you can get at least 2 full rounds

  2. Did somebody say strict handstand push-ups?

    1. Yeah but the box step ups are 24” you’d probably need to scale that.

  3. Results:
    5:15
    Murray 91 (9:40) Rx
    Josh 140 (35#, 27HSPU, 23 pPU)
    JIm C. 1 Rx
    Zach 104 Rx
    Ryan B. 105 / 35#, 10, 15 pu)
    Tyler 180 (35#, pu, bear)
    Pete P. 82 (40#)
    Faith :0
    Mike D> 95
    Drake 90 Rx
    Greg 170
    Robin :0
    Jake :0
    Chris W> :0
    Barry 133 (35#)
    Bill 141 (35#)
    KtS 120 (mat + kip)
    Nick L. 134 (35#, PU)
    Jenn 105 (7:23) Rx
    Jen C> 120 (25#)

    6:15
    Iggy 94 Rx 7:52
    ROn 90 (20#, 50 bag)
    Steve M. 90 Rx 7:34
    Alex W. 96 (35FR, 5″hs)
    Vince R> 65 (20#, 20″0
    Vince L. 1 S (134 (35#, bag, PP)
    Kyle E. 2 Rx
    Chris M. 107 (35OH, 50 bag, pu)
    —–
    9:30
    Marissa W> :0
    Sean 110 (40#)
    Frank W> 90 (7:58)
    Janet :0
    Ed 43 Rx
    Betsy 122 MRX (5:28)
    Tiff :0
    Joel 🙂
    Catherine 30#, su, 5″ 100
    Christine 117 (30#, 30#su)
    Megan V. 5:27 (20# bag, 16su, 45HSPU)
    KtM 20#, 20#, 25 push ups)
    Becky 🙂
    Daria 40 S
    Zane 24 RR (35# sandbag)
    Rocco 103 (8:55 Rx
    Pugh 102 9:10 Rx
    Tom S. 100 7:19 (sandbag, 5″)
    Lombardi 111 Rx (6:46)
    —-
    Evening
    Abby 🙂
    John C. 🙂
    NIk 140 Rx 9:55
    Pat B. 117 (40#, pu)
    Danielle 89 Rx
    Saritha :0
    JOhn 118 Rx 5:15
    Heath 120
    Kehl 91 6:00
    Heather 90 (6:58)
    Sillup 95 Rx
    Nikki K. 43
    Jeff 75 Rx
    Ceil 83
    Sofia 110 (teen scale)
    brooke 🙂
    Bob B. 57Rx
    Robbie 🙂
    Steve K. 84 Rx
    Nicole S> 150 6:43
    Rob G 63 Rx
    Ben 75 Rx
    Smith 90 (7;56) Rx
    Erin 90 Rx 8:34
    Dan 116 (5:45)
    Kyle K. 90 Rx
    Moira 110 (10#, RR)
    Craig H. 107 (scale)
    Jason 111 Rx 5:47
    Dan T. 7:31 (30/40#)
    Shawn F. 90 (7;33)
    Katy 118 (scaled)
    Kelly G. 1174 (scale)
    Boelker 91 Rx
    Erik 75 Rx
    Fili 69 Rx
    Elissa 🙂

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