11/21/12

CF.com WOD:

"Weston"

Five rounds for time of:
Row 1000 meters
200 meter Farmer carry, 45 pound dumbbells
45 pound dumbbell Waiter walk, 50 meters, Right arm
45 pound dumbbell Waiter walk, 50 meters, Left arm

---------------------------------------

Globo WOD:

Five rounds for time of:
75 Burpees
50 Alternating dumbbell step ups, 45 pound dumbbells, 12 inch box
20 1 Arm DB overhead squats, right arm, 45 pounds 
20 1 Arm DB overhead squats, left arm, 45 pounds

This is a tough one to do justice in a commercial gym, but I gave it my best shot.  If you have access to a rower I would keep it in the workout instead of the burpees.  Remember, the goal is always to change the workout as little as possible, but as much as necessary.  Unfortunately this one required quite a bit of changing, but if you have a rower then that would be one less thing to alter.  Either way this is going to burn a lot more in the legs than the original might have.  Fair warning and good luck!