Warm Up:
2 sets:
100-meter run
10 alternating Cossack squats
10 ring rows
5 up-down + jump and reaches
Specific Warm-Up:
1 set:
3 squat cleans/person
– Rest :30-1:00.
5 squat cleans/person
– Use workout load.
PARTNER WOD: PARTNER BADGER
3 rounds for time with a partner:
30 squat cleans (65/95 lb)
30 pull-ups
800-m run
– Athletes run together and break up the cleans and pull-ups as needed.
Intended Stimulus: 20-30 Minutes
Intermediate:
3 rounds for time with a partner:
30 squat cleans (45/65 lb)
30 pull-ups
800-m run
– Athletes run together and break up the cleans and pull-ups as needed.
Beginner:
3 rounds for time with a partner:
30 squat cleans (35/45 lb)
30 jumping pull-ups
600-m run
– Athletes run together and break up the cleans and pull-ups as needed.
Home Workout:
3 rounds for time with a partner:
30 single-arm dumbbell squat cleans (35/50 lb)
30 double-dumbbell bent-over rows (35/50 lb)
800-meter run
– Athletes run together and break up the cleans and pull-ups as needed.
Masters 55+:
3 rounds for time with a partner:
30 squat cleans (55/75 lb)
20 pull-ups
800-meter run
– Athletes run together and break up the cleans and pull-ups as needed.
Movement scaling options:
Squat cleans: Load, power cleans, hang power cleans, dumbbell hang power cleans, reps
Pull ups: Jumping pull-ups, ring rows, reps
Run: Distance, substitutions
Cool down:
2 sets:
1:00 foam roll calves
:30 cat-cow
:30 standing pike stretch