• MikeMega


Updated: Jul 21, 2020


Dumbbell Nancy

5 Rounds For Time

400m Run

15 Dumbbell Overhead Squats


Dumbbell Nancy

5 Rounds For Time

400m Run

15 Plate, Backpack, Sandbag Overhead Squats

At 3...2...1...Go! You will start with a 400-meter run and then 15 Dumbell Overhead Squats. That's one round. Your score will be the total time it takes to complete 5 rounds.

The weight for this should be light to moderate. OVerhead squats put a lot of stress on the whole shoulder area. Especially the rotator cuff. So make sure you test your weights and if your unsure just make it lighter until you know you can handle. And if you find you just dont have the mobility to pull these off and squat correctly, switch to one hand at a time instead of 15. And if going overhead just isn't happening for you go ahead and switch top front squats.

The intended stimulus for today is about 70 ton 80% of max effort. DEPENDING ON how the overhead squats go. If you are not proficient in overhead squats they can get very slow and wobbly. If that's happening or the OHS starts taking forever go ahead and lighten everything up and do something you can move through somewhat quickly and doing big sets. if you're only doing 3 reps and then breaking on round 2 this thing will take all day. And then tomorrow might be fucked. So chuck the ego. We all suck anyways. And lighten the damn weight.

This workout can be very deceiving. Most of the time in a couplet workout it looks easy but ends up really sucking. So make a plan and make sure when you warm up your heart rate gets elevated for a moment. Then let it come back down before starting the workout.

Good job on wodify this week. Look out for some kinda free stuff next week.

Have fun. Stay safe.

Let's get it!!!

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