WOD Blog
 | Mon, Jun 28 2021 |  |
| Mon Jun 28 2021 Grit Squats | Jack of All Trades | Mon Jun 28 2021 Body Armor |
Mon Jun 28 2021 Grit Squats
(Weight)
3 Super Sets
Set 1
10 Back Squats 62%
5 Front Squats 62% <
Set 2
8 Back Squats 67%
5 Front Squats 64%
Set 3
6 Back Squats 72%
5 Front Squats 66%
- Building off of last week's Grit Squats.
- Super set means that we'll complete our back squats, quickly change out weights (if needed), and then complete our front squats. There is little to no rest between the front squats and back squats but we'll rest for 2:00 before completing the next super set.
- All percentages based on 5RM Back Squat (both front and back squat barbells).
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Jack of All Trades
(Reps)
'Jack of All Trades'
16:00 on clock
2,000/1,600 Meter Row or 1 mile run
30 Thrusters 115 / 85 95/65
Time Remaining: Max Bar Muscle-ups or Max Chest 2 Bar Pullups
Score: Total reps of BMU or C2B
Strategy
THE BIG TAKEAWAYS
1. Smooth on the rower or run to start. The goal is to get to the thrusters ready to attack.
2. Steady sets will likely be the best plan of attack through these thrusters. Think something like 3x10 or 5x6 to get to 30 reps.
3. Big sets aren't as important as time spent between sets. Even if these are triples, doubles, or singles, look to spend little time on the ground as you accumulate as many reps as you can.
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Mon Jun 28 2021 Body Armor
(Check In)
Body Armor
2 Rounds For Quality:
50' Double Kettlebell Overhead Carry
50' Double Kettlebell Front Rack Lunge
*Athlete's choice on loading. Can build or use the same weight across.
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