“Shoulder Day…”

Today… We Got Some Split Jerks… Some Hand Release Push Ups… Some HandStand Push Ups Or Wall Walks…

And We’re Bench Pressin’…

There Is No “Rx’d” Weight For The Bench Press… However… You Should AT LEAST Be Able To Get Through 1/3 Of The Reps For Each Given Round Un-Broken…

Example…

Round 1: 21 Reps… 7/7/7…

Round 2: 15 Reps… 5/5/5…

Round 3: 9 Reps… 3/3/3…

Choose Your Weight Wisely… I Can’t Spot Everybody…

If You’re Doing Wall Walks…

Round 1: 3 Reps…

Round 2: 2 Reps…

Round 3: 1 Rep…

Have Fun!!!

And Don’t Forget… This Thursday… We’re Performing “Grace”!!! Don’t Forget To Wear Your Pink!!!

I May Or May Not Have A 2nd WOD Planned…

And Even If You’re On The “3X a Week Planned & Already Used Up Your 3 Sessions By The Time Thursday Comes… Hit Me Up & I’ll Squeeze Ya In!!!

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ALRIGHT… HERE WE GO!!!

Strength…

Split Jerks

3 Sets X 5 Reps @ 60% of your 1 Rep Max

You Drop It… You Clean It…

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MetCon…

For Time…

21 Bench Press 

***Weight To Be Determined…***

15 Hand Release Push Ups

***Rx’d: M&F… On Toes…***

9 HandStand Push Ups

***Rx’d: M&F… MOD: Wall Walks…***

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15 Bench Press

12 Hand Release Push Ups

6 HandStand Push Ups

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9 Bench Press

6 Hand Release Push Ups

3 HandStand Push Ups

Straight Shot Run…TIME!!!

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3…2…1…GO!!!

Mando

10.23.2023 WOD & Scores…