Warmup:
Group Squats to Perfection (as many as it takes to get 5 perfect squats in a row)
– For each fault, group will do 3 burpees
WOD “Badger”
3 Rounds for Time (scale as necessary):
- 95 pound Squat clean, 30 reps
- 30 Pull-ups
- Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
17:32, modified because of limited lunch break time… (three rounds of 15 squat cleans, 15 pull-ups with bands– first time mostly blue, second two green– 400m run. 35# squat cleans.)
Hero scaled to 15 hang cleans @35 pounds, 15 jump pull-ups, 800m rows, 3 rounds all. 22:41. felt tired in round 2 but came back strong.
19:06, 20 reps @ 67# hang squat clean, 20 reps kipping pull ups
first time shredding up my palm a little bit too
20:01, 15 x 35#, 15 pu/mix/jpu
hooya, chief carter
21:21, 15 reps, 35#, green band pullups (until round 3 when I did the last 6 jumping due to the BURNING!)
18:36 15 x 95# deadlift-pulls instead of of cleans, 15x/round normal pullups.
23:25 3 rounds of 20 reps Rx weight…
16:02
35# x 15 hang power cleans, 15 pullups w/green band, 800 m run (x 3 rounds)
Thanks Ben, this was a perfect workout!!
Michael (3 rds, 800m run, 50 back ext, 50 situps) 18:21
45# x 30 hang power cleans, 2 rounds of 30 pullups with green band and last round of 30 JPU, 800M run (x 3 rounds)
Woops forgot my time…guessing 20:00 minutes since the timer died.