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  • Writer's pictureCoach Rob

WOD For Wednesday 180919


WOD

5 - 3-minute rounds of:     20 push presses     Max-rep weighted pull-ups

Rest 2 minutes between rounds. Each round, decrease weight on the pull-up. Men: 135-lb. press; 50-40-30-20-10-lb. weighted pull-ups Women: 95-lb. press; 25-20-15-10-5-lb. weighted pull-ups 

SKILL

Pausing Split Jerk

Two pauses - in the dip (of the dip drive), and on the catch (in the split) Set #1 – 2 Reps @ 68% of 1-Rep Split Jerk Set #2 – 2 Reps @ 73% of 1-Rep Split Jerk Set #3 – 2 Reps @ 78% of 1-Rep Split Jerk Set #4 – 2 Reps @ 80% of 1-Rep Split Jerk Set #5 – 2 Reps @ 82% of 1-Rep Split Jerk 


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