from crossfit HQ
overhead lunges/burpees
buy in:
- lug equipment upstairs and outside
- 3 rounds - to get it all together!!
WOD:
- 5 rounds for time
- 50' overhead walking lunges 45# barbell
- 21 burpees
cash out:
from crossfit 603:
- 20kg kettlebell farmers walk
- 50 steps
NOTES:
WOD:
* ended up doing 3 rounds as rx'd - it was already 81 degrees outside when I started at 9 am!! HOT!
* first 2 rounds were fine, last round was tough - had to pause half way thru the lunges and broke the burpees up into sets of 5.
* 50' of over head walking lunges were 17 lunges.-
* burpees were push up burpees
* could have gone the 2 more rounds with no weights for the lunges, but wanted to do it as rx'd with the weights.
* time: 11.35
LATER WORKOUT
with DS10
Are all farmers that puffy?
from crossfit 603
buy in:
603 WOD:
- 5 rounds for time
- 25 pushups
- 25 overhead walking lunges (men 65#/ women 45#)
cash out:
- farmers walk, 50 steps, using ONE 45#dumbbell (subbed my 45# kb)
- switch hands as often as you need to
NOTES:
* I used a 45#barbell for the walking lunges, but scaled down to 10
* wasn't sure if I should have lowered the weight and done the 25 lunges, or did what I did and kept the weight and lowered the amount of lunges.......
* last round I used a 30# barbell - which was too light! ugh!
*definitely a puke-worthy workout
* wanted to do this outside, it was overcast and poured last night, so ended up doing it in my basement - could only do 5 lunges across, then turn - made it harder. Next time will do this outside
* took a 45 seconds rest after round 4
5 rounds: TIME : 13.34 minutes
