WOD Blog
 | Fri, Mar 8 2019 |  |
| OPEN WOD 19.3 3/8/19 | WARM UP 3/8/19 | OPTIONAL FINISHER 3/8/19 | SHRED 3/8/2019 |
OPEN WOD 19.3 3/8/19
(Reps, Rx2, Rx3)
For Time:
200-ft. dumbbell overhead lunge (switch arms as desired)
50 dumbbell box step-ups (single DB)
50 strict handstand push-ups
200-ft. handstand walk
Men: 50-lb. dumbbell / 24-in. box
Women: 35-lb. dumbbell / 20-in. box
CAP: 10 Minutes
Tiebreak Time: Final Box Step Up
Tip: There is a lot of shoulder overlap in this workout. Make sure to break handstand push ups into very small sets and rest the arm that is not working on the overhead lunge as much as possible. Consider holding the DB on the box step ups in a way that won't tax the shoulders.
***If you are time capped record the number of completed reps. Each 5 foot section of the lunge or handstand walk counts as one rep (200 ft=40 reps.)
Purpose: This workout is designed so that back to back movements accumulate fatigue in similar areas of the body. This is a test of stamina and muscular endurance in the legs and shoulders. These athletic qualities have great application to life when situations require us to repeatedly perform the same motion for long periods of time. Not to mention, they also allow us to develop mental strength to keep going even when we feel the burn!
Blue Rx: As written
Orange Rx2: 50#/35#, sub Front Rack Lunge, 5 inch elevated strict HSPU (45# plate+ab mat), Sub Bear Crawl
Yellow Rx3: 20''/16'' box, 35#/20#, sub double DB Strict Press (20#/10-12#), Bear Crawl
White MODWOD: Bodyweight lunge, bodyweight step up, DB Strict Press, Bear Crawl
| 1st | 107 Rx | Janelle Fri, Mar 8, 2019 | | 2nd | 94 Rx | Saori Fri, Mar 8, 2019 | | 3rd | 90 Rx | Rachel T Fri, Mar 8, 2019 | | 1st | 121 Rx | Charles G Fri, Mar 8, 2019 | | 2nd | 117 Rx | Seth B Fri, Mar 8, 2019 | | 3rd | 111 Rx | Nate D Fri, Mar 8, 2019 |
| Charles G | 121 Rx | | | Nick | 113 Rx3 | | | Janelle | 107 Rx | 17 SHSPU | | Scooter | 139 reps Rx3 | yellow | | Laura E | 35# lunge 50 non weighted step ups, 10# strict press Rx3 | | | Ryan Pow | 99 Rx | | | Julia Goldst | 120 | Weighted Lunges (35#), weighted step ups (35#), bike cals | | Derek N | 90 Rx | | | Shane | 87 Rx | | | Katheryn | 80 Rx | | | Seth B | 117 Rx | Could very well be my worst Opens wod ever..Hahaha | | Vince | 103 | 25# db. Was fasting for medical procedure | | Rebecca W | 103 Rx2 | | | Deven D | 110 Rx | | | Jonathan A | 75 Rx2 | 19.3 Open Score: 75 | | Rachel T | 90 Rx | | | Bj | 110 Rx3 | 50# db lunges and step up | | Saori | 94 Rx | | | Nate D | 111 Rx | | | MANAGER | :) Rx | |
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WARM UP 3/8/19
(Check In)
FOAM ROLL: Quads, Lats, Traps, Front of Shoulder
GROUP WARM UP
Shuttle Jog-1 min
Bodyweight Lunge w/ Fingers Interlaced-20 m
Bear Crawl-40 m
Crab Walk-20 m
Bodyweight Step Up-20 reps (10 each leg)
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Pigeon Pose on Box-30 secs
Hip Rotations-20 reps R/L
Spiderman to Hammy-30 secs each position
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Band Pull Apart-15 reps
Underhand Pull Apart-15 reps
Band Press-10 reps
Band Front Raise-10 reps
Downward Dog Shoulder Tap-30 reps
Handstand Hold OR Inverted Plank-30 secs
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Explain metcon and give a few minutes to feel out movements
COOLDOWN
Couch Stretch-2 mins R/L
Pigeon Pose-1 min R/L
Banded Bully-1 min R/L
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OPTIONAL FINISHER 3/8/19
(Rounds, Rx+, Rx2, Rx3)
14 Min Alt EMOM
Evens: 12 TTB (strict or Kipping, athletes choice)
Odds: 30 Double Unders
Purple Rx+: 50 Double Unders, 18 TTB
Blue Rx: As written
Orange Rx2: sub 10-15 Double Unders, 6 TTB
Yellow Rx3: Sub 30 seconds Double Under Practice, 12 KTC
White MODWOD: 30-50 singles, 12 lying TTB
| Laura E | Knees to chest, single unders Rx2 | | | Derek N | 14 Rx | |
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SHRED 3/8/2019
(Time)
WARM UP:
- 2 minute shuttle jog
- 15 banded pull aparts
- 15 banded pass throughs
- 30 second samson stretch
- 40m overhead carry R/L
- 5 strict press R/L
- 5 push press R/L
- 5 push jerk R/L
- 10 upright row
- 5 DB snatches
WORKOUT:
4 rounds for time
*25 minute cap
60m farmer carry (go heavy)
50 double unders OR 2x single unders
40m overhead DB carry
30 double DB upright row
20 single arm STO
10 DB snatches
ROMWOD:
- upper body
| Heikoti | 22:20 Rx | #55 #35 | | Laura E | 20:02 Rx | 80# carry | | Alfonso | 17:34 Rx | FC 45# no stop, 100 SU, 25# overhead, 50# upright row, 35# STO | | Jonathan K | Present Rx | |
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