Wednesday, September 09, 2015

2015-09-10 WOD

No bounce bench press -- 5x5 @77.5% -- Slow on the way down, explosive on the way up.

Pause low hang clean and jerk 6x3 @70-80% of the last technically sound rep you hit last week. Drop every rep. Jerk only on the last rep of each set (clean + clean + clean + jerk).

COMPETITORS: Rest day. Do this WOD on Saturday 2015-09-12: http://misfitathletics.com/mft-749/

1 comment:

  1. Strength WOD:
    No bounce bench press -- 5x5 @77.5% -- Slow on the way down, explosive on the way up.
    My weight: 115#

    Endurance WOD:
    Pause low hang clean and jerk 6x3 @70-80% of the last technically sound rep you hit last week.Pause low hang clean and jerk 6x3 @70-80% of the last technically sound rep you hit last week.
    My weight: 85#

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