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.