Open 19.3

AFAP (10 min): 200-ft. dumbbell overhead lunge + 50 dumbbell box step-ups + 50 strict handstand push-ups + 200-ft. handstand walk

Выполнить на время:

1. 200-ft. dumbbell overhead lunge (по 25-ft. (7.62м) в одну сторону; с дополнительными метками по 5-ft.(~1.5м) - это 2 шага выпадов.
2. 50 dumbbell box step-ups
3. 50 strict handstand push-ups
4. 200-ft. handstand walk

Временной отрезок: 10 минут

50-lb. dumbbell, 24-in. box (60 см), 20-in. box (50 см

22.5 kg (50 lb.), 15 kg (35 lb.), 10 kg (20 lb.) and 5 kg (10 lb.)

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Варианты:

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 (гантель в руке опирается на плечо, либо гантель удерживается двумя руками перед собо), 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
Teenagers 14-15:
Boys use 35-lb. dumbbell and 24-in. box, perform overhead lunges, strict HSPU and handstand walk
Girls use 20-lb. dumbbell and 20-in. box, perform overhead lunges, strict HSPU and handstand walk
Scaled Teenagers 14-15:
Boys use 35-lb. dumbbell and 24-in. box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl
Girls use 20-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

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