MIND FRUG FRIDAY: 

BADGER

3 ROUNDS FOR TIME

(35:00 Time Cap)

 

PERFORMANCE (RX)

-30 Squat Cleans (@95/65)
-30 Pull-ups
-800m Run

 

FITNESS:

-18 Front Squats (@95-/65-)
-18 Jumping Pull-ups or Ring Rows
-400m Run (or 300m)

PERFORMANCE

PARTNER WOD:
20 ROUNDS: (w/a partner)
-A1: 30 DUs, 20 Air Squats, 10 Push-ups
-A2: Barbell Front Rack Hold (@135/95)
*Holds barbell in front rack while A1 completes a full round
*Switch w/partner after a round is completed

 

FITNESS

PARTNER WOD:
20 (or 15) ROUNDS: (w/a partner)
-A1: 30 SUs, 20 Air Squats, 10 Push-ups
-A2: Barbell Front Rack Hold (@135-/95-) *Holds barbell in front rack while A1 completes a full round
*Switch w/partner after a round is completed

RETEST

 

1RM

CLEAN & JERK

PERFORMANCE:

WOD: (20:00)
20AMRAP:
-5 Snatches (Power or Full; @70% of NEW 1RM Snatch) or 10 DB Power Snatches (@35+/25+)
-30 Lateral Bar Hops
-15 Knees to Elbows
-15 CAL Row or 10 CAL AB or 200m Run (@athlete’s choice)

 

FITNESS:

WOD: (20:00)

20AMRAP:

-5 Snatches (Power or Full @70% of NEW 1RM Snatch) or 10 DB Power Snatches (@35-/25-)

-30 Lateral Bar Hops

-15 Knees to Chest

-15 CAL Row or 10 CAL AB or 200m Run (@athlete’s choice)

 

**DON'T FORGET - 1RM CLEAN & JERK RETEST ON WED (10/04)

 

RETEST

 

SNATCH

1RM

PERFORMANCE

WOD: (30:00)
4RFT:
-20 GHDs or Weighted Abmat Sit-ups (@45/25)

-25Thrusters(emptybarbell)
-400m
-200ftBurpeeBroadJump 

 

FITNESS

WOD: (30:00)
4RFT:
-20 Abmat Sit-ups 

-25 Thrusters (empty barbell)
-400m
-200ft Burpee Broad Jump