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Workout of the Day – Friday, March 8, 2019

By Coach Quinn | In WOD | on March 7, 2019

Workout 19.3

For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk

Men: 50-lb. dumbbell, 24-in. box
Women: 35-lb. dumbbell, 20-in. box
Time cap: 10 minutes

Optional Activation Warm-up (coach may modify as desired):

3 rounds of:
6 dumbbell overhead lunge
6 dumbbell box step-ups
6 strict handstand push-ups
10-ft. handstand walk
Rest 1-2 minutes between rounds.

This week will feature an Intermediate Division

For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
25 strict handstand push-ups
100-ft. handstand walk

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

Optional Activation Warm-up (coach may modify as desired):

Same as RX.

For time:
200-ft. dumbbell front-rack lunge
50 dumbbell box step-ups
50 5-in. elevated strict handstand push-ups
200-ft. bear crawl

Men: 50-lb. dumbbell, 24-in. box
Women: 35-lb. dumbbell, 20-in. box
Time cap: 10 minutes

Optional Activation Warm-up (coach may modify as desired):

3 rounds of:
6 dumbbell overhead lunge
6 dumbbell box step-ups
6 5-in. elevated strict handstand push-ups
10-ft. bear crawl
Rest 1-2 minutes between rounds.

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