Monday Workout: Badger (Hero Workout)

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

 Mark Carter

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

12 thoughts on “Monday Workout: Badger (Hero Workout)

  1. 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.)

  2. 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.

  3. 19:06, 20 reps @ 67# hang squat clean, 20 reps kipping pull ups

    first time shredding up my palm a little bit too

  4. 20:01, 15 x 35#, 15 pu/mix/jpu

    hooya, chief carter

  5. 21:21, 15 reps, 35#, green band pullups (until round 3 when I did the last 6 jumping due to the BURNING!)

  6. 18:36 15 x 95# deadlift-pulls instead of of cleans, 15x/round normal pullups.

  7. 23:25 3 rounds of 20 reps Rx weight…

  8. 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!!

  9. Michael (3 rds, 800m run, 50 back ext, 50 situps) 18:21

  10. 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)

  11. Woops forgot my time…guessing 20:00 minutes since the timer died.

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