Open 19.3

open

200 ft dumbbell overhead lunge, 50 dumbbell box step-ups, 50 strict handstand push-ups, 200 ft handstand walk. A brutal test of overhead stability and gymnastic strength with a 10-minute cap.

Est. 2019

Rx Standards

Scheme

For Time (10 min cap)

Rx Male

22.5 kg DB, 24 in box

Rx Female

15 kg DB, 20 in box

Movements

102 total reps

1Dumbbell Overhead Lunge200 ft, 22.5/15 kg

50Dumbbell Box Step-up22.5/15 kg, 24/20 in

50Strict Handstand Push-up

1Handstand Walk200 ft

Performance Levels

Beginner

Cap+ — Step-ups

Beginner

Cap+ — Step-ups

Intermediate

Cap+ — Strict HSPU

Intermediate

Cap+ — Strict HSPU

Advanced

< 8:00

Advanced

< 8:00

Elite

< 5:30

Elite

< 5:30

Tips & Strategy

•DB overhead lunges are slow — keep a steady pace and don't rush
•Box step-ups are high volume — break into sets of 10
•Strict HSPU is the biggest separator — no kipping allowed
•Handstand walk requires fresh shoulders — manage fatigue carefully

Other WODs in this category

Open 18.1

20 min AMRAP

Open 18.2

For Time (12 min cap) + 1RM Clean

Open 18.3

For Time (14 min cap)

Open 18.4

For Time (9 min cap)

Open 18.5

7 min AMRAP (ascending)

Open 19.1

15 min AMRAP