WOD Blog
 | Mon, Dec 5 2022 |  |
| Mon Dec 5 2022 Strength Accessory | Mon Dec 5 2022 Back Squat | Jackhammer |
Mon Dec 5 2022 Back Squat
(Weight)
Back Squat
On the 2:30 x 6 Sets:
7 Reps @ 65%
5 Reps @ 68%
3 Reps @ 70%
7 Reps @ 68%
5 Reps @ 70%
3 Reps @ 73%
*All Percentages Based Off 1RM Back Squat
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Jackhammer
(Time)
'Jackhammer'
2 Rounds For Time:
800m run or row
30 Thrusters 45 / 35 lb
20 Chest to Bar Pullups or 20 Pullups
Time Cap: 18 Minutes
- Athletes should run/row at a pace that allows them to push the thrusters and pull-ups.
- If you are going to break up the barbell, let's make sure your breaks are short. Count 5-7 seconds in your head then get right back to work. Athletes should be able hold on for big unbroken sets of 10 or more.
- As soon as you finish the thrusters, let's get the hands on the pull-up bar as quickly as possible. Same as the thrusters, let's be sure our breaks are short. Count 7-15 seconds in your head then get right back up.
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