WORKOUT OF THE DAY, NOVEMBER 20TH 2019

STRENGTH:

#overhead squats 

Every :90 seconds for 7:30 minutes

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

*Scale to Front Squat if unable to safely perform the Overhead Squat

BeachFit will do:

Every :90 Seconds for 5 Rounds

:10 Second Pause in Bottom Goblet Squat, DB Front Squat (or no weight) 

:10 Hollow Body

:10 Superman

WOD:

#double jointed

AMRAP 16:

15 Overhead Squats (95/65) *Scale to Front squat

30 Double Unders (Scale to 45 single unders or :30 practice DU)

15 Deadlifts (95/65)

30 Double Unders

BeachFit will do:

AMRAP 16:

15 DB Front Squats

30 Double Unders (Scale to 45 single unders or :30 practice DU)

15 DB Deadlifts 

30 Double Unders

CASHOUT:

1-3 “Giant Sets”:

30 GHD Sit-Ups  (Scale to V-Ups)

15 Double Kettlebell Deadlifts

50′ Double Kettlebell Front Rack Walking Lunge

Rest 2:00 between sets.

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