Extreme Difficulty
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Badger HERO WOD
Honoring Navy Petty Officer Second Class Mark Carter
A high-skill workout combining Olympic lifting with gymnastics movements.
The Workout
- 30 Squat Cleans (95/65 lb)
- 30 Pull-ups
- 800m Run
- Repeat for 3 rounds
Time Cap
40 minutes
Rx Standards
Men (Rx)
95lb squat cleans
Women (Rx)
65lb squat cleans
Equipment Needed
Barbell
Plates
Pull-up bar
Running route
Strategy Overview
Balance technical lifting with gymnastics endurance while managing fatigue for the runs.
Honoring a Hero
Navy Petty Officer Second Class Mark Carter was killed in Iraq in 2007. He was known by his call sign "Badger."
"Greater love has no one than this: to lay down one's life for one's friends." - John 15:13
Quick Tips for Success
1
Technique is crucial on squat cleans - don't sacrifice form
2
Grip management is key between cleans and pull-ups
3
Use proper warm-up for Olympic lifting
4
This workout rewards technical proficiency
5
Consider wrist wraps and chalk