WEDNESDSY 11/20/19

HAPPY 40th BIRTHDAY JAMES MY HUSBAND & BEST FRIEND❤️COACH TO MANY! KEEP INSPIRING🔥 MAY ALL YOUR WISHED COME TRUE ✨ HAVE A BLESSED DAY.

Warm up

3 Rounds

30 Seconds Each:

PVC Pass Throughs

Single Unders

PVC Overhead Squats

Single Unders

3 Rounds

30 Seconds Each:

Glute Bridges

Superman Static Hold

Banded Good Mornings

Primer

3 Sets Each Side:

7 Single Arm Dumbbell Bench Press

7 Single Arm Dumbbell Bent Over Row

Pausing Overhead Squat

5 Sets of 1

*10 Second Pause in Bottom

Set 1: 50% of 1RM Overhead Squat

Set 2: 55% of 1RM Overhead Squat

Set 3: 60% of 1RM Overhead Squat

Sets 4-5: Build to a Heavy

Warmup Set

5 Overhead Squats

15 Double Unders

10 Deadlifts

15 Double Unders

WOD

AMRAP 16:

15 Overhead Squats (95/65)

30 Double Unders

15 Deadlifts (95/65)

30 Double Unders

STIMULUS

GENERAL

• Going lighter and longer in this 16-minute AMRAP

• Looking for to choose weights and variations that allows you to complete 3-4+ rounds today

OVERHEAD SQUATS

• We’ll use the overhead squat to determine the one barbell weight for the workout

• Choose a weight here that you can complete the 15 reps in 1-2 sets during the workout

• The barbell will come from the ground, not the rack

DEADLIFTS

• The deadlift is intended to be very light today

• Unless there is a big difference in weights between the overhead squat and deadlifts, let’s try to use one barbell today

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