Hero WOD: “Badger”

Oct 3rd, 2018

Category: CrossFit

Hero WOD: “Badger”

Conner

Fall Group Outing!
Grab Your Flannel and join us next Sunday the 7th for a day of Apple Picking, Corn Mazes and more!
We’re headed to C.N. Smith Farm to score some apples and then over to Sauchuk’s Corn Maze and Pumpkin Patch! Kiddos are welcome and encouraged as there’s plenty of activities between the two places.

Itinerary
9:45AM Meet at CFS for those that want to carpool
11:15AM Meet at C.N. Smith Farm for ALL THE APPLES!
12:30 Meet at Sauchuk’s Corn Maze and Pumpkin Patch

Hop in at any point and comment below if you plan to come! Let’s get our Fall On!

Warm-up
-High knees to 200m
-200-300m side shuffle facing the fence,
300-400m side shuffle facing the opposite direction, 400m-300m straight leg kicks,
-300-200m lunges
-200m-Gym Run

Midline Madness
1 Round
1 Minute plank Hold
:10s rest
1 Minute of Jackknives
:10s Rest
1 Minute Hollow Hold
:10s Rest
Repeat with 30s Holds

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

WOD (35 min hard cap)
“Badger”
3 Rounds
30 Squat Cleans (95,65)
30 Pull-ups
800m Run

Coaches Scaling Note: Unless you can do 10-15 unbroken pull ups, you should aim to scale down the pull-up reps. This is a pulling intensive workout that could do serious muscle damage if not scaled properly. The weight should be super light on the Squat cleans as 10 unbroken reps should be expected on the first round. If your first round takes over over 8-10 mins, please scale back the reps further.

Level 2 (75,55), 20 reps
Level 1 (65,35), 15 reps

Scores/Comments from “Badger” performed on 9/20/2016
Scores/Comments from “Badger” performed on 10/1/2015

Extra Work
Bench Press 8-8-8
Bent Over Barbell Row 8-8-8

DISCUSSION 3 Comments

  1. Mullins 10/04/2018 at 12:55 am

    26:14

  2. Trevor 10/04/2018 at 12:05 am

    26:17 Rx

  3. Sean Flannery 10/03/2018 at 1:03 pm

    WOD: 28:35 Rx
    Extra: 205#; 185#