top of page
Search

Tuesday 11282023

Warmup

White board brief


STRENGTH


For load: 5-5-5-5-5:

Push press


INTENDED STIMULUS

  • Last tested heavy push press on Sept 19, 2023.

  • Work up to 5 push presses at or above 75% and stay there for all 5 sets.

  • Rest 2:00 minutes between sets.


WOD

BADGER

RX

3 rounds for time with a partner:

30 squat cleans (65/95 lb)

30 pull-ups

800-meter run–

Athletes run together but break up the cleans and pull-ups as needed.



Level 2

3 rounds for time with a partner:30 squat cleans (45/65 lb)30 pull-ups800-meter run– Athletes run together but break up the cleans and pull-ups as needed.


Level 3

3 rounds for time with a partner:

30 squat cleans (35/45 lb)

30 jumping pull-ups

600-meter run– Athletes run together but break up the cleans and pull-ups as needed.


INTENDED STIMULUS

  • 20:00-30:00 partner workout.

  • Partner version of the Hero workout Badger in honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq.

  • Athletes split the cleans and pull-ups as needed and run together.

  • Sets of squat cleans and pull-ups each in less than 2:00 each round.

139 views0 comments

Recent Posts

See All

Friyahhh 05172024

Strength - EMOM 5 2 SNATCHES (POWER OR FULL) (PAUSE 2 SEC AT KNEE ) Reset every rep (50-60% Rest 1 min EMOM 7 1 SNATCH (FULL OR POWER)(70-85%) WOD 3 RDS for time : Rx 100 DOUBLE UNDERS 15 LATERAL BURP

Thursday 05162024

Stretch Day ! For load: DEADLIFT 3-3-3-3-3+ – Max reps on the last set. CARDIO PARTY FOR TIME 500M RUN ( around complex ) 50 CALORIES SKI 200M DUAL DUMBBELL FARMERS CARRY 50 CALORIES ROW 200M DUAL DUM

Wednesday 05152024

Warmup SKILLS EMOM 15 Min 0-4 (5-10 )strict HSPU / strict press (Use no more than abmat &plate) Min 5-9 (30 )crossovers / du / sing Min 10-14( 2-5) ring mu / bar / rows and dips WOD RX For time: 27-21

Commenti


bottom of page