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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.

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