SuperFit Texas Team Challenge: Workout #3

SF_TEXAS_WOD3  

“Lunge/Burpee”

 

AMRAP 9

  • 50’ OH Walking Lunge
  • 40 Burpees

 

Rules:  Teams must start with a 50’ OH walking lunge in their lane.  Only one athlete can be in the lane at a time.  If a switch is needed, they must run back to the starting point and tag in their partner to finish the OH lunge.  Once teams finish their lunges, they can begin their 40 burpees.  Teams can switch at any point and only one person may work at a time.  Teams will receive 5pts for every 10ft. of lunges completed and 1pt. for each burpee completed.

 

Scoring:  Total points.

 

OH Lunge:

Teams must perform the OH walking lunge with a plate (45rx)/(25 scaled). The knee must touch the floor each rep.  No shuffle steps to gain distance.  If a “shuffle” occurs, teams must go back to the last completed step to resume lunging.

 

Burpees:

Will be performed with a hand release over a bar.  The athlete must touch their chest to the floor, visibly lift hands from the ground, then jump over the bar for a rep to count.  On the jump, feet DO NOT have to leave and land at the same time but both feet must come off the ground during the jump over the bar.