Category: WOD

Fitness – Fri, Nov 14

By

Honey Badger Gym – Fitness

Snatch (EMOM x 10
1 Snatch full or power @50-60% stay at the same weight all sets)

Metcon (Time)

For Time

15 min cap

RX+

400m run

21 T2b

9 Burpee box jump overs

400m Run

15 T2b

15 Burpee box jump overs

400m Run

9 T2b

21 Burpee box jump over

RX choose your own core movement for the rep scheme

Pico

200m Run

21 Core movements

9 burpee box step up or jumps

200m Run

15 Core movements

12 Burpee box step up or jumps

200m Run

9 Core movements

15 Burpee box step or jumps

Fitness – Wed, Nov 12

By

Honey Badger Gym – Fitness

Front Squat (E3MOM X 5
Building to a heavy single not max
Set 1 5 reps
Set 2 4 reps
Set 3 3 Reps
Set 4 2 reps
Set 5 Heavy single)

Metcon (Time)

3 Rounds for Time

15 min time cap

RX+

500/450m Row

50′ Double DB walking lunge 50s/35s

15 V-ups

RX

500/450m Row

50′ Double DB walking lunge 35s/25s

15 V-ups or alt leg v-ups

Pico

400/350m Row

50′ Walking lunge with or without weight

15 Alt leg v-ups

Fitness – Tue, Nov 11

By

Honey Badger Gym – Fitness

Metcon (Calories)

5 Rounds

4 Min on 2 Min off

RX +

5 Bar muscle ups

7 Power Cleans 165/123

9 Burpees over the bar

11 Pull Ups

Max Calorie Bike

RX

5 BMU or 7 chest to bar

7 power cleans 135/93

9 burpees over the bar

11 Pull ups

Max calorie Bike

Pico

15 Ring rows

7 Power Cleans

9 Burpees over the bar

15 Ring rows

Max calorie Bike
Combine all calories for score

Fitness – Mon, Nov 10

By

Honey Badger Gym – Fitness

Bench Press (E3MOM
Building to a heavy single not max
Set 1 5 reps
Set 2 4 reps
set 3 3 reps
set 4 2 reps
Set 5 heavy single)

Metcon (Checkmark)

3 Sets for quality

Flat DB bench 10+ Reps Building

DB Tate press 8-10 Reps

Seated DB z press 8-10 Reps

Pick your band and do max reps of tricep push downs

Fitness – Sat, Nov 8

By

Honey Badger Gym – Fitness

Metcon (AMRAP – Rounds and Reps)

Teams of 2

Amrap 25

RX

200′ Sandbag bearhug carry

30 Burpees over the DB

100′ DB walking lunge

40 DB snatch

200′ Sandbag bearhug carry

60 DB S2OH switch arms every 5 reps

100′ DB walking lunge

30/24 Calorie Bike

Pico

200′ Bearhug sandbag carry

20 Burpees over the DB

100′ Walking lunge

30 DB snatch

200′ Bearhug Sandbag carry

40 DB S2OH Switch arms every 5 reps

100′ Walking lunge

25/20 Calorie bike