Category: WOD

Badger S&C – Mon, Dec 2

By

Honey Badger Gym – Badger S&C

EMOM – Front Squat (No Measure)

1: Max Front Squat @65

2: Heel Taps – 5 each

3: Rest

4: 5 Front Squat @70%

5: Heel Taps – 5 Each

6: Rest

7: 4 Front Squat @75%

8: Heel Taps – 5 Each

9: Rest

10: 3 Front Squat – 80%

E2MOM – 6 Rounds (No Measure)

Bike – 6 Cals

Curtsy to Lunge Hop – 6

DB Push Press – 6

Badger S&C – Mon, Dec 2

By

Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Down/Up Dog – 4

Squat/Hammy Stretch – 4

Groin Stretch – 4 Each

Toe Taps – 10

Runners Stretch – 4

Thread the Needle – 4 Each

Stepback Lunge – 6

Bike for 1 Min

Inchworms – 4

Barbell Warmup:

Good Mornings – 5

Strict Press – 5

Front Squats – 5

RDL’s – 5

Pigeon Pose – 30 Sec

EMOM – Front Squat (No Measure)

1: Max Front Squat @65

2: Heel Taps – 5 each

3: Rest

4: 5 Front Squat @70%

5: Heel Taps – 5 Each

6: Rest

7: 4 Front Squat @75%

8: Heel Taps – 5 Each

9: Rest

10: 3 Front Squat – 80%

E2MOM – 6 Rounds (No Measure)

Bike – 6 Cals

Curtsy to Lunge Hop – 6

DB Push Press – 6

Fitness – Mon, Dec 2

By

Honey Badger Gym – Fitness

Metcon (No Measure)

25 Min Clock

Bench Press

5-3-1

Seated shoulder press

5-3-1

Metcon (AMRAP – Reps)

8 Min clock

Amrap 2

3,3,6,6,9,9,12….

Plate front raise

Push Up on your plate (1 plate

Rest 1 Min

Amrap 2

2,2,4,4,6,6….

Front plate raise

Push up on your plate

Rest 1 Min

1,1,2,2,3,3,4,4,

plate raise

Push up on plate

RX+35,25

RX 25,15

Pico 15,10
Using your knees is allowed for all

Bench Press (5-3-1 Heavy single)

Fitness – Mon, Dec 2

By

Honey Badger Gym – Fitness

Metcon (No Measure)

25 Min Clock

Bench Press

5-3-1

Seated shoulder press

5-3-1

Metcon (AMRAP – Reps)

8 Min clock

Amrap 2

3,3,6,6,9,9,12….

Plate front raise

Push Up on your plate (1 plate

Rest 1 Min

Amrap 2

2,2,4,4,6,6….

Front plate raise

Push up on your plate

Rest 1 Min

1,1,2,2,3,3,4,4,

plate raise

Push up on plate

RX+35,25

RX 25,15

Pico 15,10
Using your knees is allowed for all

Bench Press (5-3-1 Heavy single)

Badger S&C – Mon, Dec 2

By

Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Down/Up Dog – 4

Squat/Hammy Stretch – 4

Groin Stretch – 4 Each

Toe Taps – 10

Runners Stretch – 4

Thread the Needle – 4 Each

Stepback Lunge – 6

Bike for 1 Min

Inchworms – 4

Barbell Warmup:

Good Mornings – 5

Strict Press – 5

Front Squats – 5

RDL’s – 5

Pigeon Pose – 30 Sec

EMOM – Front Squat (No Measure)

1: Max Front Squat @65

2: Heel Taps – 5 each

3: Rest

4: 5 Front Squat @70%

5: Heel Taps – 5 Each

6: Rest

7: 4 Front Squat @75%

8: Heel Taps – 5 Each

9: Rest

10: 3 Front Squat – 80%

E2MOM – 6 Rounds (No Measure)

Row – 6 Cals

Curtsy to Lunge Hop – 6

DB Push Press – 6