WEDNESDAY SHIFT 10/02/2019
12 MIn AMRAP
(As Many Rounds and Reps As Possible In 12 Minutes)
10 Deadlifts
4 Burpees
10 Upright Rows
4 Burpees
10 Goblet Squats
4 Burpees
Idea weight for Men: Single 30-50# KB/DB - or - pair of lighter dumbbells
Idea weight for Women: Single 12-25# KB/DB - or - pair of lighter dumbbells
You may choose to sue a slightly heavier weight for deadlifts if you are comfortable and can keep good form.
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 2 Rounds +
KB/DB Deadlift - If your pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so its not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.
BURPEES - Pay Attention to any coning that might be happening in the plank position of the burpee. No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull