Category: WOD

Fitness – Wed, Jan 21

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Honey Badger Gym – Fitness

Back Squat (4 sets of 10 @60-70% of 1 Rep max add 5-10 lbs from last week)

Metcon (AMRAP – Rounds and Reps)

Every 2 min till failure

8 Round max

Spicy RX+

8 Thrusters 95/65

6 Pull ups

4 Thrusters 95/65

2 Bar muscle ups

Add 1 rep to each movement each round

Mild RX

8 Thruster 95/65

6 Pull ups

4 Thrusters 95/65

2 Chest to bar/ burpee pull ups

Pico Amrap 8

10 Thrusters empty bar

16 jumping pull ups

6 Thrusters

8 Ring rows

Or Till failure

8 Thrusters

16 Jumping pull ups

4 Thrusters

8 Ring rows

Add 1 rep to each movement each round

Fitness – Tue, Jan 20

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Honey Badger Gym – Fitness

Metcon (Calories)

3 Rounds

8 min on 2 min off

RX

30/24 Calorie Row

15 V-ups

100 Double unders

15 V-ups

Max calorie Row

Pico

24/16 Calorie Row

15 Alt leg v-ups

200 singles

15 Alt leg v-ups

Max calorie Row
Calories from each round added together is your score

Fitness – Mon, Jan 19

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Honey Badger Gym – Fitness

Clean (E2MOM X 5
Building to a 3 rep power clean
Resetting between reps is ok)

Metcon (Time)

5 Rounds for Time

15 min Cap

RX

12 DB Bench 50s/35s

9 Barfacing burpees

6 Power Cleans @70% of your clean weight from today

Pico

12 DB bench or push ups

9 Bar over burpees

6 power cleans

Fitness – Sat, Jan 17

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Honey Badger Gym – Fitness

Metcon (Checkmark)

Team of 2

15 minute Amrap

– 20 burpee box get overs

– 50ft synchro DB lunge

– 30 pull ups

Rest 3 minutes

For time

– 30 synchro DB thrusters

– 30 synchro burpee over DB

– 30 synchro DB clean and Jerk (single DB)

Fitness – Fri, Jan 16

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Honey Badger Gym – Fitness

Hang Power Clean (E2MOM x 5
set 1 5 rep hang clean
Set 2 4 Rep hang clean
Set 3 3 Rep hang clean
Set 4 2 Rep hang Clean
Set 5 1 Rep hang clean)

Build throughout

Metcon (Time)

For time

15 min cap

Using your last hang clean weight for your deadlift weight

Spicy RX+

21 Handstand push ups

18 Deadlifts

15 Handstand push ups

12 Deadlifts

9 Handstand push ups

6 Deadlifts

3 Wall Walks

Mild RX use ab mats

Pico

21 DB Z press

18 Deadlifts

15 DB z press

12 Deadlifts

9 DB z Press

6 Deadlifts

3 partial Wall Walks or 9 DB z press