NEWS
- N0 Teens Thu 8/25: There will be no teens class this Thursday 8/25 at 4:15p.
WOD
“Badger”
3 Rounds
30 Squat Cleans
30 Pull Ups
800 Meter Run
Weight: 95/65
3 Rounds
20 Squat Cleans
20 Pull Ups
800 Meter Run
Weight: 75/55
3 Rounds
15 Squat Cleans
15 Ring Rows
600 Meter Run
WOD GUIDANCE & GOALS
Hero WOD! Choose a weight for the squat cleans that you can easily cycle for 10 reps before having to take a break, and do two more sets of 10 reps to complete the thirty reps. For the pull ups, start with a bigger set (10-15) then chip away in sets of 5-10 to complete the thirty reps. The first two 800’s run at your 5k pace (easy-moderate effort) since they’re in the middle of the workout. The last 800 push your pace since it’s the final movement. Target 25 minutes
Badger
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007
Post Time to Comments. Compare Scores HERE.
HOME WOD
3 Rounds
30 Squat
30 Push Ups
800 Meter Run
ENDURANCE
8x400m, rest :60
28:27, MVx
27:05 20 reps 55#
2 rds @ 25min cap 95#
2 rounds + squat cleans/ring rows + 400 at cap
scales: 20 reps, 65#, ring rows (might have done 5 extra cleans in round 2 — lost count and erred on the side of more)
17:43 1/2 reps and runs at MCx movements. Straight off vacay and a red eye 💀
2+40 at cap. Max.
Capped 55# 1st rnd 20squat cleans, 15 PU, 24 cal bike/2nd rnd 15 reps for both, 10 cal bike, jog around the cars/3rd rnd 10 reps each 200 m run
driveway wod: 2+60 = 26:21
75#, ring rows, 800m
2+41 mcx
2+60 mcx at 30 min cap
🤮
55# 20 SC; 20 RR; 600m run: 2 + 40 + round cars @ cap
25:?? At home ring rows