Category: WOD

Fitness – Sat, Feb 1

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Honey Badger Gym – Fitness

Metcon (Time)

Not teams of 2

It’s One on One

Alternate minutes working, try to finish the work before your partner does.

Keep track of your own reps. Both people are trying to complete all the reps and movements.

For Time

RX

50 Double Unders

50 Wall Balls

50 Double Unders

40 Db Snatch

50 Double Unders

30 Deadlifts

50 Double Unders

20 Bar over burpees

50 Double Unders

10 Sandbag cleans

Pico

50 Singles

50 Wall Balls

50 Singles

40 DB snatch

50 Singles

30 Deadlifts

50 singles

20 Burpees to target or push ups

50 Singles

10 Sandbag Cleans
You and your enemy can pick and decide what weights to uses

Badger S&C – Fri, Jan 31

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Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Squat/Hammy Stretch – 4

Down/Up Dog – 4

Thread the Needle – 8

Groin Stretch – 4 Each

Inchworms – 4

Knee to Wall – 4 Each

Rig Squats – 4

Tin Man RDL’s/Figure 4’s

Heel Drives/Quad Pulls

Hurdles Down and Back

Lateral Shuffle – 2

Heel to Toe Rocks – 10

Barbell Warm-Up:

Good Morning to Squat – 5

Back Squat – 5

Elbow Rotates – 10

RDL’s – 5

Pigeon Pose – 30 Sec

Back Squat – EMOM (No Measure)

1: 5 Back Squat Pause at Parallel @65

2: Stagger Stance RDL – 6 Each

3: 5 Back Squat Pause at Parallel @70

4: Stagger Stance RDL – 6 Each

5: 4 Back Squat Pause at Parallel @75

6: Plate OH Shuttle Walks – 4

7: 3 Back Squat Pause at Parallel @80

8: Plate OH Shuttle Walks – 4

9: 2 Back Squat Pause at Parallel @85

10: 1 Back Squat Pause at Parallel @90

E3MOM – 3 Rounds (No Measure)

Lateral Box Step Overs – 10

DB Tricep Ext – 10

Double DB Stepback Lunge – 10

Alt DB Hang C&J – 12

Fitness – Fri, Jan 31

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Honey Badger Gym – Fitness

Clean (E3MOM X 4
For quality
Building
1 Power Clean
1 Box jump
1 Hang power clean
1 Box jump
1 Full Clean
1 Box Jump
)

Metcon (Time)

For Time

15 Min Cap

Men and woman reps are for bike and pull ups

Spicy RX+

9-15-21-15-9 M

8-14-18-14-8 W

Calorie Bike

C2b Pull Ups

Mild RX

9-15-21-15-9 M

8-14-18-14-8 W

Calorie Bike

Pull Ups

Pico

6-12-18-12-6 M

6-12-15-12-6 W

Calorie Bike

Pull Up variation

Fitness – Fri, Jan 31

By

Honey Badger Gym – Fitness

Clean (E3MOM X 4
For quality
Building
1 Power Clean
1 Box jump
1 Hang power clean
1 Box jump
1 Full Clean
1 Box Jump
)

Metcon (Time)

For Time

15 Min Cap

Men and woman reps are for bike and pull ups

Spicy RX+

9-15-21-15-9 M

8-14-18-14-8 W

Calorie Bike

C2b Pull Ups

Mild RX

9-15-21-15-9 M

8-14-18-14-8 W

Calorie Bike

Pull Ups

Pico

6-12-18-12-6 M

6-12-15-12-6 W

Calorie Bike

Pull Up variation