Category: WOD

Fitness – Wed, Feb 4

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Honey Badger Fitness LLC – Fitness

Back Squat (E3MOM x 4 sets
8 back squats @70-75% add 5-15 lbs from last week)

Metcon (AMRAP – Reps)

Amrap 12

Spicy RX+

5 Push ups +5 Reps after each 25′ lunge

25′ Double DB walking lunge 50s/35s

Mild RX

5 Push ups +5 Reps after each 25′ walking lunge

25′ Double DB walking lunge 35s/25s

Pico

5 push ups +5 reps after each 25′ lunge

25′ lunge with or without weight
25′ lunge = 1 rep

Fitness – Tue, Feb 3

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Honey Badger Fitness LLC – Fitness

Metcon (Checkmark)

EMOM 30

RX+

1-15/12 Calorie Row

2- 2 Wall Walks + 8 T2b

3- 15/12 Calorie Bike

4- 2 Wall Walks + 4 Bar muscle ups

5- Rest

RX

1- 12/9 Calorie Bike

2- 2 Wall Walks + 6 T2b

3- 12/9 Calorie Row

4- 2 wall Walks + 3 BMU/ 6 c2b/8 PU

5- Rest

Pico

1- 10/7 Calorie Row

2- 2 partial wall walks + 6 v-ups

3- 10/7 Calorie Bike

4- 8 z press + 8 Bent over rows

5- Rest

Fitness – Mon, Feb 2

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Honey Badger Fitness LLC – Fitness

Clean and Jerk (EMOM x 8
1 Clean and jerk @65-75%)

Metcon (Time)

For Time

15 min time cap

Spicy RX+

100 Double unders

30 Deadlifts 155/95

30 Single DB box step ups 20 50/35

100 Double unders

20 power cleans

20 single DB box step ups

100 Double unders

10 Shoulder to overhead

10 Single DB box step ups

MIld RX

60 Dubs or combo

30 Deadlifts 115/75

30 Single DB box step ups 20″ 35/25

60 Dubs or combo

20 power cleans

20 Single DB box step ups

60 Dubs or combo

10 Shoulder to overhead

10 Single DB box step ups

Pico

100 singles

30 Deadlifts

30 box step ups with or without weight 20″

100 singles

20 power cleans

20 box step ups

100 singles

10 Shoulder to overhead

10 Box step ups

Fitness – Sat, Jan 31

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Honey Badger Gym – Fitness

Home is where you make it (Checkmark)

Team of ✌️

• 200 wall balls

• 150 cal bike

• 100 DB Bench

• 50 DB thruster

Rx- 20/14 wb 50/35 db

Mild- 20/12 wb 35/25 db

Pico- 16/10 wb 25/15 db

Extra credit

Relay rounds

10•9•8•7•6•5•4•3•2•1

– strict pull up

– heavy DB deadlift

Fitness – Fri, Jan 30

By

Honey Badger Gym – Fitness

Snatch (EMOM 8
1 Snatch @ 60-70%)

Metcon (Time)

For Time

15 min cap

RX+

50/40 Calorie row

40 Box jump overs 24/20

30 Hang snatch 75/45

20 Handstand push ups

10 Bar muscles ups

RX

50/40 Calorie Row

40 Box jump overs 24/20

30 hang Snatch 75/33

15 HSPU

5 Bar muscle ups (10 burpee c2b)

Pico

40/30 Calorie row

35 Box jump overs

25 Hang snatch 45/33

15 Z press

10 pull up variations