"Jack Squat" Class WOD

  • “Jack Squat”
  • 21-15-9:
  • Front Squat (135/95)
  • Kettlebell Swings (70/53)
  • 400 Meter Run

In a workout that has a very familiar rep scheme (21-15-9), looking for athletes to go with a moderately heavy load for both the barbell and kettlebell. These should be weight that athletes should swing for 21+ reps unbroken when fresh, although they will likely break several times within the workout. There are three total 400 meter runs, completed after every set of kettlebell swings. The workout will start and end at the barbell station.

If unable to run, complete one of the following:
500/400 Meter Row
40/28 Calorie Schwinn Bike
28/20 Calorie Assault Bike

The weight of the barbell and the kettlebell coupled with breathing are undoubtedly big factors in today’s workout. The front squats will likely provide more of an problem that the kettlebell swings. Athletes can break up these how they see fit based on capacity, allowing themselves 1-2 breaks on the first two sets and 1 break on the final set. The runs can be performed at a pace that allows athletes to come in an complete just 5-7 reps unbroken. If the full set is on their mind, athletes will likely run at a slower speed.
Source: wodwell.com
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