Category: WOD

05/29/2023

By

Honey Badger Gym – Fitness

Murph (Time)

RX+ for time:

1 mile run

100 pull-ups

200 push-ups

300 air squats

1 mile run

(If you have a vest, wear it)

RX for time:

1 mile run

20 rounds of 5/10/15 or

10 rounds of 10/20/30

1 mile run

(If you have a vest, wear it)

“3/4” For Time:

1200 Meter Run

15 Rounds:

5 Pull-ups, 10 Pushups, 15 Squats

1200 Meter Run

“1/2” For Time:

800 Meter Run

10 Rounds:

5 Pull-ups, 10 Push-ups, 15 Squats

800 Meter Run

20 min AMRAP:

200m run

5 rounds of:

5 bent over db row or ring row

10 db floor press or modified push-ups

15 air squats or box squats

*Whatever option you choose, make sure you’re prepared. Prepared means hydrated in the days leading up to this(not just this morning and during the workout), properly conditioned for the movements/reps you want to achieve, and adequately primed and warmed up for the workout you’re about to complete.

05/27/2023

By

Honey Badger Gym – Fitness

Metcon (Time)

30 MIN CAP

Partner

90/70 Assault OR 70/55 Echo

*Partner Holds Handstand

-into-

50 Power Snatch (135/95) (split as needed)

-into-

1500/1200m Ski Erg or Row

*Partner Front Holds Sandbag Bear Hug (150/100)

RX MILD

Partner

75/60 Assault OR 60/50 Echo

(Partner Holds Handstand)

-into-

50 Power Snatch (115/80) (split as needed)

-into-

1200/1000m Ski Erg or Row

(Partner Front Holds Sandbag Bear Hug (100/70) or Barbell Front Rack Hold (115/80)

PICO

Partner

60/50 Assault OR 50/40Echo

(Partner Holds Push-up Plank)

-into-

50 Power Snatches (split as needed)

-into-

1000/800m Ski Erg or Row

(Partner Front Holds Barbell Front Rack Hold)

05/26/2023

By

Honey Badger Gym – Fitness

Metcon (Time)

20 MIN CAP

RX+ SPICY

100 Wall Balls for Time as follows:

2:00 AMRAP

50 Double Unders

12 Toes to Bar

Max Wall Balls (20/14)

*Go until you get 100 Wall Balls

-rest 1:00 between sets-

RX MILD

100 Wall Balls for Time:

2:00 AMRAP

40 Double Unders

10 Toes to Bar

Max Wall Balls (14/10)

*Go until you get 100 Wall Balls

-rest 1:00 between sets-

PICO

75 Wall Ball Thrusters for Time:

2:00 AMRAP

50 Single Unders

10 Hanging Knee Raises

Max Wall Ball Thrusters (light)

*Go until you get 75 Wall Ball Thrusters

-rest 1:00 between sets-

05/24/2023

By

Announcements

Extra Guac starts back up again tomorrow!! We are working on different Strength exercises this week so be sure to check that section out after or before your workouts!

Honey Badger Gym – Fitness

Clean (10ish min to find a heavy single)

Metcon (Time)

RX+ SPICY

10 min AMRAP

1-2-3-4-5. . .

Clean and Jerks (155/103)

6 Inverted Ring Rows

RX MILD

10 min AMRAP

1-2-3-4-5. . .

Clean and Jerks (135/93)

5 Inverted Ring Rows

PICO

10 min AMRAP

1-2-3-4-5. . .

DB or BBClean &Jerks

6 Ring Rows

05/23/2023

By

Announcements

Extra Guac starts back up again tomorrow!! We are working on different Strength exercises this week so be sure to check that section out after or before your workouts!

Honey Badger Gym – Fitness

Snatch (10ish min to find a heavy single)

Metcon (Time)

RX+ SPICY

Teams of 2

60/48 Calorie Row

60 Burpees

60/48 Calorie Row

50 Burpee Box Jump Overs (24/20)

60/48 Calorie Row

40 Burpee Box Get Overs (30/24)

RX MILD

48/40 Calorie Row

50Burpees

48/40 Calorie Row

40Burpee Box Jump Overs (20/16)

48/40 Calorie Row

30Burpee Box Get Overs (24/20)

PICO

40/32 Calorie Row

40 Up Downs

40/32 Calorie Row

30 Burpees

40/32 Calorie Row

20 Burpee Box Step Ups (20/16)