Wednesday WOD 10/4/23

STRENGTH
4 Sets:
5 Hang Power Cleans
Immediately into;
Max Push Press – Goal is 3-5 range “do not Jerk today”
Immediately into;
Max Shoulder Accessory Movement**
Rest 2 min. Between Sets.
Set 1.) Lateral DB Raises to failure
Set 2.) Front DB Raises to failure
Set 3.) Lateral DB Raises to failure
Set 4.) Front DB Raises to failure

Metcon (AMRAP – Reps) – 18 Min Cap.

10 Rounds For Time:

2 Devil Press (45/30s)
4 Toes-To-Bar
6 Box Jumps (24/20")
8 Cal Row

STRENGTH
4 Sets:
5 Hang Power Cleans
Immediately into;
Max Push Press – Goal is 3-5 range “do not Jerk today”
Immediately into;
Max Shoulder Accessory Movement**
Rest 2min. Between Sets.
Set 1.) Lateral DB Raises to failure
Set 2.) Front DB Raises to failure
Set 3.) Lateral DB Raises to failure
Set 4.) Front DB Raises to failure

Metcon (AMRAP – Reps) – 18 Min Cap.

10 Rounds For Time:

2 Devil Press (45/30s)
4 Toes-To-Bar
6 Box Jumps (24/20")
8 Cal Row

STRENGTH
4 Sets:
5 Hang Power Cleans
Immediately into;
Max Push Press – Goal is 3-5 range “do not Jerk today”
Immediately into;
Max Shoulder Accessory Movement**
Rest 2min. Between Sets.
Set 1.) Lateral DB Raises to failure
Set 2.) Front DB Raises to failure
Set 3.) Lateral DB Raises to failure
Set 4.) Front DB Raises to failure

Metcon (AMRAP – Reps) – 18 Min Cap.

10 Rounds For Time:

2 Devil Press (45/30s)
4 Toes-To-Bar
6 Box Jumps (24/20")
8 Cal Row