Rise and grind
This work out is inspired by a notorious workout Badger. (Badger is 3 rounds of 30 cleans, 30 pull ups, and 800m run.) We have replaced the pull-ups with wall balls and lightened the weight on the cleans.
The reps scheme is high and I expect the sets of power cleans and wall balls to be broken up into 2/3 sets. The run is longer than usual so pace it in a way that you can keep going in the following rounds.
This one is a gut check. Trust yourself and push throughout the whole workout. With all this hot weather we’re experiencing stay hydrated!
WOD:
3 Rounds
30 Power cleans (95/65)
30 Wall balls (20/14)
800m Run
25:36 RX
That was awesome!
Made it through 2+40 rx in around 26 minutes, and just couldn’t bring myself to lift up the ball again after that. Woof.
25:52 Rx. So, turns out it’s hotter at noon than 5:30 AM…..also, got a chance to workout with the mythical buzzsaw named Alex, who crushed this one. Stick a fork in me and turn me over….I was done.
32:12 Rx
Woof indeed.
WOD: 34:51 Rx. That last round was pure survival, I’m not sure this crossfit thing is working out for me.
WOD: ~31 @85#, 14WB, & rowing 800m instead of running due to knee issues
it was tough