We’re big fans of combining movements from time to time in the interest of creating new challenges and keeping things interesting (especially if it includes a burpee).  Walking lunges, and just about anything with a medicine ball really lend themselves to this combo-programming.  We’re probably not the first to do it, but we went all Dr. Frankenstein on the walking lunge and medball slam.  The result is an overhead walking lunge stepping up into a medball slam.  We’ve matched this movement with box jumps and pull-ups for your conditioning enjoyment.  We’ll see if this monster lives on into other workouts, and if the villagers form a pitchfork and torch wielding angry mob.

May 11th, 2010CFF_041410-3146

Skill: 2 Rounds:
10 Snatch balances (WMV/MOV)
10 Pull-ups
10 Sit-ups
10 Ring dips

Strength: Front Squat 5-5-5

WOD: 4 Rounds for time of:
20 Medball lungenslams (20#/14#)
15 Box jumps (24″/20″)
10 Pull-ups

Some of our members are participating in the Hoppin’ Mad Mud Run this Sunday, May 16th at 11 AM in Amesbury, MA.  It’s a 10K run that includes military obstacles.  This is a great chance to put all of your hard work to use in a fun, challenging event.  Please let us know if you’re interested in participating, so we can help get everyone in contact.

Parking Update: The series with the Blue Jays continues Tuesday.  As a result parking will not be available during evening classes.  Daisuke and his 9.90 ERA are getting the start.

6 thoughts on “Lungenslam”

  1. Front squat: 5@74kg (PR from 4@66kg in February)
    WOD: 14:46 Rx (28″ box). I struggled with pressing the med ball overhead, which badly slowed down my lungenslams Great workout today, but I’m still looking forward to doing plate-overhead walking-lunge again.

  2. 90kg front squat, not a pr, a bit dissapointed

    WOD: 8:50 rx

    Jon, great way to scale up to a 28″ box, great job!

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