Category: WOD

Badger S&C – Fri, Jan 10

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Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Crossovers – 10

Good Mornings with Twist – 10

Runners/Hammy Stretch – 4

Down/Up Dog – 4

Thread the Needle – 8

Thoracic Rotations – 4 Each

Inchworms – 4

Walking RDL’s

Toe Taps – 10

Squat/Hammy Stretch – 4

Heel to Toe Rocks – 10

Barbell Warm-Up:

Good Mornings – 5

Elbow Rotates – 10

RDL’s – 5

Deadlift – 5

Pigeon Pose – 30 Sec

EMOM – Deadlift (No Measure)

1: Deadlifts -8 @65%

2: DB Bent Over Rows – 8

3: Rest

4: Tempo Deadlifts – 6 @70%

5: DB Bent Over Rows – 8

6: Rest

7: Tempo Deadlifts – 5 @75%

8: DB Bent Over Rows – 8

9: Rest

10: Deadlifts – 4 @80%

Metcon – 8 Min (No Measure)

5 Rounds

Deadlift – 10 (Moderate Weight)

Plank to Bear – 10

Stepback Lunge to Hop – 10

Fitness – Fri, Jan 10

By

Honey Badger Gym – Fitness

Back Squat (4 sets of 8 @60-70%
Every 3 Min)

Metcon (Time)

DB Randy

For Time

10 min Cap

75 DB Snatches Alternating

Death by sandbag cleans starting at min 1

RX+ 50/35 150/100

RX 50/35 100/70

Pico 35/25

Fitness – Fri, Jan 10

By

Honey Badger Gym – Fitness

Back Squat (4 sets of 8 @60-70%
Every 3 Min)

Metcon (Time)

DB Randy

For Time

10 min Cap

75 DB Snatches Alternating

Death by sandbag cleans starting at min 1

RX+ 50/35 150/100

RX 50/35 100/70

Pico 35/25

Fitness – Fri, Jan 10

By

Honey Badger Gym – Fitness

Back Squat (4 sets of 8 @60-70%
Every 3 Min)

Metcon (Time)

DB Randy

For Time

10 min Cap

75 DB Snatches Alternating

Death by sandbag cleans starting at min 1

RX+ 50/35 150/100

RX 50/35 100/70

Pico 35/25