Category: WOD

Fitness – Fri, Mar 14

By

Honey Badger Gym – Fitness

Metcon (Time)

20 Min Clock

Spicy RX+

0-16 (For time)

5 Wall Walks

50 Calorie Row

5 Wall walks

25 Deadlifts 225/155

5 wall walks

25 Cleans 135/85

5 Wall Walks

25 Snatches 95/65

5 Wall Walks

50 Calorie Row

When finished or at Min 16:00

16-20

1 Rep Max Clean

Mild RX

Same as spicy except 1 partner may do scaled wall walks, but one full wall walk per set needs to be completed by the other partner

Pico

5 Wall Walks

50 Calorie Row

5 Wall Walks

25 Deadlifts 135/85

5 Wall Walks

25 Cleans 95/65

5 Wall Walks

25 Snatches 65/45

5 Wall Walks

50 Calorie Row

When finished or at min 16

16-20

1 rep max clean
2 scores

Time to complete workout

and total weight combined

Badger S&C – Wed, Mar 12

By

Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Thread the Needle – 8

Inchworm with Push Up – 4

Runners/Hammy – 4

Toe Taps – 10

Windmills – 10

Shoulder Wipers – 4 Each

Wall Angels – 10

Walking RDL’s

Lunge to Squat – 4

Barbell Warm-Up:

Good Mornings – 5

Strict Press – 5

Upright Rows – 5

Thoracic Stretch – 30 Sec

Bench Press

1: 4 Tempo/4 Reg @65

2: DB Pull Overs – 8

3: 3 Tempo/3 Reg @65

4: DB Pull Overs – 8

5: 2 Tempo/2 Reg @75

6: DB Pull Overs – 8

7: 2 Tempo/2 Reg @75

8: DB Pull Overs – 8

9: 1 Tempo/1 Reg @80

10:1 Tempo/1 Reg @85

Metcon – 10 Min (No Measure)

4 Rounds

Ring Rows – 10

Skater Lunge – 8 (Each Side)

Broad Jumps – 6

Fitness – Wed, Mar 12

By

Honey Badger Gym – Fitness

Back Squat (EMOM3
5×3
Building to a 3 rep max)

Metcon (Time)

For Time

10 Min Time Cap

Spicy RX+

10 Sandbag cleans 150/100

20 Burpee box jump overs 24/20

400m Run

20 Burpee box jump overs

10 SB Cleans

* Barbell Cleans 205/133

Mild RX

10 Sandbag Cleans 100/70

15 Burpee box jump overs 24/20

400m Run

15 Burpee box jump overs

10 SB Cleans

* Barbell 155/83

Pico

8 Cleans Sandbag or Barbell

16 Burpee box step ups 20″

200m run

16 Burpee box step ups

8 Cleans

Badger S&C – Tue, Mar 11

By

Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Windmills – 10

Toe Taps – 10

Down/Up Dog – 4

Downdog To Taps – 10

Runners/Hammy – 4

Thread the Needle – 8

Groin Stretch – 4 Each

Tin Man RDL’s/Figure 4’s

Squat/Hammy – 4

Run to Curb and Back

Bootcamp Burpees – 4

DB Deadlifts – 5

E5MOM – 4 Rounds (No Measure)

Partner Relay:

200m Run

Plate to OH – 10

Burpee Over Plate – 6

DB Deadlifts – 10

Fitness – Tue, Mar 11

By

Honey Badger Gym – Fitness

Metcon (AMRAP – Rounds and Reps)

4 Min windows until failure

28 min Cap

RX

Indy option

10 Calorie Row

10 Wall Balls 20/14

10 T2b

Add 2 reps to each movement each round

Team of 2 option

16 Calorie Row

16 Wall Balls

16 T2b

add 2 reps each round

Pico

Indy option

8 Calorie Row

8 Wall Balls 14/10

8 alt leg v-ups

Add 2 reps each round

Team option

14 Calorie Row

14 WAll Balls

14 V-ups

Add 2 reps each round