Category: WOD

Badger S&C – Wed, May 14

Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Down/Up Dog – 4

Inchworms – 4

Heel to Toe Rocks – 10

Toe Taps – 10

Runners/Hammy – 4

Groin Stretch – 4

Calf Raises – 10

Leg Swings – 10

Conditioning (No Measure)

Team of 2 Cone Drills – 6 Rounds

In and Out

Broad Jump to Skater Hop

Lateral Shuffle Weave and Sprint

Meat Head Sesh (No Measure)

4 Rounds

21’s

Lateral WB Toss – 10 Each

Arnold Press – 10

Side Raises – 10

Fitness – Wed, May 14

Honey Badger Gym – Fitness

Clean and Jerk (10 Min Clock
5 Sets
Every 2 Min Complete 2 Clean and jerks Building to a heavy double Clean and jerk. no longer than 10 second rest between reps.)

Metcon (Time)

For Time

15 Min cap

Spicy RX+

15 CJ 155/105

90 Wall Balls 20/14

15 CJ 155/105

Mild RX 115/75

Pico

12 Clean and jerks

70 Wall balls 14/10

12 Clean and jerks

Badger S&C – Tue, May 13

Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Squat/Hammy – 4

Thread the Needle – 8

Thoracic Rotations – 4

Tin Man’s/Heel Drive

Figure 4’s/Hurdles

Mountain Climbers – 20

Heel to Toe Rocks – 10

Lunge to Squat – 4

DB Snatch – 6

Row for 1 Min

KB Swings – 8

Farmers Carry – 2

E4MOM – 5 Rounds (No Measure)

Bike – 12 cals

Long Farmers Carry – 2

KB Swings – 12

DB Snatch – 12

Fitness – Tue, May 13

Honey Badger Gym – Fitness

Metcon (AMRAP – Reps)

Amrap 25

2 Double DB box step overs 20″

12/10 Calorie Bike

2 T2b

Add 2 reps to Step overs and t2b each round, bike cals stay the same.

Spicy 50s/35s

Mild 35s/25s

Pico core movement of choice 2 DBs

Badger S&C – Mon, May 12

Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Inchworms with Pushup – 4

Down/Up Dog – 4

Thread the Needle – 8

Thoracic Rotations – 4

Shoulder Wipers – 4

Wall Presses OH – 10

Air Squats – 5

Ring Rows – 5

Barbell Warm-Up:

Good Mornings – 5

Back Squat – 5

Elbow Rotates – 10

Push Press – 5

Thoracic Stretch – 30 Sec

Push Press

Build to a 1 Rep Max

Then 90% for 3sx2

Metcon – 12 Min (No Measure)

Buy In: 200m Run

Air Squats – 40

Ring Rows – 30

Push Ups -20

Buy Out: 200m Run