Category: WOD

Fitness – Fri, Dec 6

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Honey Badger Gym – Fitness

Front Squat (Every 3 Min for 5 Rounds
5 x 5 Building to 80% effort)

Metcon (Time)

For Time

Spicy RX+

21 Cleans 155/103

9 Bar muslce up

15 jerks

15 C2b

9 Clusters

21 Pull Ups

Mild RX

21 Cleans 115/83

9 Bar muscle up/ burpee c2b

15 Jerks

15 c2b

9 Clusters

21 Pull Ups

Pico

21 Cleans

9 Burpee to target or burpee pull up

15 Jerks

15 hardest Pull Up variations

9 Clusters

21 harder pull Up variation

Fitness – Fri, Dec 6

By

Honey Badger Gym – Fitness

Front Squat (Every 3 Min for 5 Rounds
5 x 5 Building to 80% effort)

Metcon (Time)

For Time

Spicy RX+

21 Cleans 155/103

9 Bar muslce up

15 jerks

15 C2b

9 Clusters

21 Pull Ups

Mild RX

21 Cleans 115/83

9 Bar muscle up/ burpee c2b

15 Jerks

15 c2b

9 Clusters

21 Pull Ups

Pico

21 Cleans

9 Burpee to target or burpee pull up

15 Jerks

15 hardest Pull Up variations

9 Clusters

21 harder pull Up variation

Badger S&C – Wed, Dec 4

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Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Thread the Needle – 4 Each

Thoracic Rotations – 4 Each

Down/Up Dog – 4

Toe Taps – 10

Windmills – 10

Thread the Needles – 4 Each

Shoulder Wipers – 4 Each

Wall Fan Outs – 4 Each

Line Jumps – 12

KB Swings – 6

Plate Situps – 6

Barbell Warmup:

Good Mornings – 5

Back Squats – 5

Bent Over Rows – 5

RDL’s – 5

Thoracic Rotations – 30 Sec

EMOM – Bench Press (No Measure)

1: Max Bench Press @65

2: Lu Raises – 10

3: Rest

4: 6 Bench Press @70%

5: Lu Raises – 10

6: Rest

7: 5 Bench Press @75%

8: Lu Raises – 10

9: Rest

10: 4 Bench Press – 80%

Metcon – 10 Min (No Measure)

5 Rounds

Jump Rope – 40 Singles

KB Swings – 10

Plate Sit Ups – 10

Plate Taps – 12

Fitness – Wed, Dec 4

By

Honey Badger Gym – Fitness

Snatch (12 min clock
Build to a single snatch power or full)

Metcon (Time)

10 Rounds

15 Min Cap

Spicy RX+

3 Snatch 135/93

6 Bar over burpees

Mild RX

3 Snatch 95/73

6 Bar over burpees

Pico

3 Snatch

6 Burpees over the bar

Fitness – Wed, Dec 4

By

Honey Badger Gym – Fitness

Snatch (12 min clock
Build to a single snatch power or full)

Metcon (Time)

10 Rounds

15 Min Cap

Spicy RX+

3 Snatch 135/93

6 Bar over burpees

Mild RX

3 Snatch 95/73

6 Bar over burpees

Pico

3 Snatch

6 Burpees over the bar