Category: WOD

Fitness – Fri, Jun 5

By

Honey Badger Fitness LLC – Fitness

Front Rack Box Step-Up (E3MOM x 4
12 reps per leg)

Box height should slightly above the knee cap or as close as possible.

Your knee and hip should fully extend(fully stand) before your trail foot touches the top of the box.

Your trail foot(foot not stepping up) should not drag up or down the box.

Ideally this lift will be close to 33% of your belt-less double overhand DEADLIFT, or close to 40% of your equipment free(no knee sleeves/wraps, belt or lifting shoes) BACK SQUAT.

If unable to use a safe or comfortable front rack position with a barbell, use a kettlebell(s) or dumbbell(s) and note in your comments.

https://youtu.be/VFXG4ptR_tg

Metcon (Checkmark)

4 sets

12 FRBox step ups 25-35% of 1RM

10 DB RDLs

4 Sets

20-30 banded hamstring curls

20 Goblet squats

Fitness – Wed, Jun 3

By

Honey Badger Fitness LLC – Fitness

Hang Snatch (E2MOM x 5
5 hang snatch5)

Metcon (Time ↓ Shorter is Better)

3 Rounds for time

15 min time cap

RX

20 T2b/stick sit ups

30 Single arm hang kb snatch 35/25

60 Double unders

200m run

Pico

20 stick sit ups

30 single arm hang kb snatch

60 singles

200m run

Fitness – Sat, May 23

By

Honey Badger Fitness LLC – Fitness

Metcon (Checkmark)

Team of 2

• 800m run

• 50 burpee box jumps

• 100 cal bike

• 50 burpee box jump overs

• 100 cal bike

Extra Credit (Pool Season!)

3 rounds

– 20 sit up

– 20 v ups

– 20 toe touches