#WODoftheWEEK "Badger" 10.9.2017
Back to Badger....round two....
We wrote about Badger just over a year ago now, actually, and it's time we recapped this badass workout again.
"Badger" is deceptively tough, and I think it's one of my favorite WOD's, that always brings me close to the edge of my comfort zone.
Let's dive in, and we'll talk strategy after the workout and demo of it.
Complete three rounds for time of:
95-pound Squat clean, 30 reps
Run 800 meters
STRATEGY & ANALYSIS
I really don't know if you can say there's a 'strategy' to doing this workout, but one thing is for sure, those squat cleans will feel like 185 at towards the end. 90 reps of squat cleans, and 90 pull-ups, is a lot of work. Add in a mile and a half run into this, and you've got yourself a spicy 25-35 minute workout.
I did "Badger" for the second time ever a couple weeks ago at CrossFit Southie, and it completely smoked me again. Granted, it was SUPER humid that day, but I was still pretty pumped up to do Badger, and remembered from doing it a year ago, that you're not supposed to go into this one guns blazing. So, in terms of strategy, I told myself I'd do fast singles on the squat cleans (stay even and at the bar) and do 10 butterfly pull-ups as a set (went down to 5 in the late second round) and pace the run as even as I could.
It was tough....not going to lie. I ended up with a time of 28:28 (shaving two-plus minutes off my previous score) and was again, completely smoked. My fast single squat cleans went to 1's....and my pull-ups eventually slimmed down to 2's and 3's towards the end. It is what it is, I suppose. My two cents is to do quick singles on the cleans, short, attainable sets of pull-ups, and pace the run.
Anyway, try this workout at your box, or program it if you're a coach. This one's NASTY.
IN MEMORY OF "BADGER"
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
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