2019 VTG CF OPEN COMPETITION
Score submission card for 19.3

***NOTE: YOUR SCORE WILL BE THE TOTAL REPS COMPLETED IN 19.3.***

19.3 WOD Details:

*we have edited the scaled HQ version and made our own, plus we added another level of workout named "modified" this week. No bonus points are awarded for modified workout.

RX (250 bonus points for completing 10 Strict HSPU)

200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk

Time cap: 10 minutes

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SCALED

200-ft. dumbbell overhead lunge 50/35lb
50 dumbbell box step-ups 50/35lb, 24in/20in
50 strict handstand push-ups, 5" elevated
200-ft. bear crawl

Time cap: 10 minutes

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VARIATIONS
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, 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

ATHLETE NAME *
GENDER *
DIVISION *
REPS COMPLETED
(PLEASE ENTER ACTUAL REPS COMPLETED WITHOUT ADDING BONUS POINTS)

Below are reps per round:
200' Lunge: 40 reps (each 5' section is 1 rep)
50 DB Step Ups: 50 reps / 90 reps total
50 HSPU: 50 reps / 140 reps total
200' Lunge: 40 reps (each 5' section is 1 rep) / 180 reps

If 19.3 is completed, your score is 180 reps.

ATHLETE SCORE *
Type in TOTAL REPS without any bonus points
Your answer
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