Category: WOD

Fitness – Tue, Feb 10

By

Honey Badger Fitness LLC – Fitness

Metcon (Time)

4 Rounds for Time

30 min time cap

Spicy RX+

400m Run

30/24 Calorie bike

20 T2b

10 Burpee strict pull ups

RX

400m Run

30/24 Calorie bike

20 Core movement of choice

10 burpee pull ups

Pico

200m Run

25/20 Calorie Bike

20 core movements

10 burpee pull ups or burpee to target

Fitness – Mon, Feb 9

By

Honey Badger Fitness LLC – Fitness

Clean and Jerk (6 Sets every :90
1 Clean and jerk @75-80%)

Metcon (Time)

For Time

Spicy RX+

27/21/15/9

Calorie row

Deadlifts 185/125

Mild RX

27/21/15/9

Calorie Row

Deadlifts 155/105

Pico

24/18/12/6

Calorie Row

Deadlifts 135/75

Fitness – Sat, Feb 7

By

Honey Badger Fitness LLC – Fitness

Andy Dufrane (Checkmark)

Team of 2

– 15AMRAP-

Partner A- Max Cal Bike

Partner B – 10 TTB + 10 front squat 115/73

(Switch after 10ttb + 10 front squat are complete)

Rest 3 mins

• 60 hang cleans 115/73

• 60 bar over burpees

Mild- 75/53,

Pico- 45/ 33, sit ups, v ups, easier core movement

Fitness – Fri, Feb 6

By

Honey Badger Fitness LLC – Fitness

Snatch (EMOM x 8
1 snatch @ 65-75%)

Metcon (Time)

For Time

Rx

3 Rounds

25 hang snatch 75/55

20 Box jumps 24/20

Pico

3 rounds

20 hang snatch

15 box jump or step ups 20″

Fitness – Wed, Feb 4

By

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