Category: WOD

Badger S&C – Tue, Dec 3

By

Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Heel to Toe Rocks – 10

Toe Taps – 10

Thoracic Rotations – 4 Each

Thread the Needles – 4 Each

Down/Up Dog – 4

Wall Fan Outs – 4 Each

Plank – 15 Sec

Run to Curb and Back

Inchworms – 4

Ring Rows – 5

Squat/Hammy Stretch – 4

Barbell Warmup:

Good Mornings – 5

Front Squats – 5

Bent Over Rows – 5

Deadlifts – 5

Thoracic Stretch – 30 Sec

25 Min AMRAP (No Measure)

Deadlift – 10

Row – 200m

Ring Rows – 10

Plank for 30 Sec.

Rest 1 Minute

Fitness – Tue, Dec 3

By

Honey Badger Gym – Fitness

Metcon (AMRAP – Rounds and Reps)

Amrap 30

Spicy RX+

21/18 Calorie row

42 Double Unders

18 t2b

42 Double unders

15 Double DB box step overs 50s/35s 20″

42 Doube Unders

12 Alt v-ups

42 Double unders

9 Bottom up burpees

Rest 3:00

Mild RX

21/18 Calorie Row

30 Doulbe Under

18 Alt v-ups

30 Double unders

15 Double DB box step overs 35s/25s 20″

30 Double unders

12 t2b

30 Double unders

9 Boot camp burpees/ bottom up burpees

Rest 3:00

Pico

20/15 Calorie Row

50 Singles

15 Knee raiser

50 Singles

12 Box step up or over with or without weight

50 Singles

9 Alt v ups/ ab mat sit ups

50 Singles

6 Boot camp burpees

Rest 3:00

Fitness – Tue, Dec 3

By

Honey Badger Gym – Fitness

Metcon (AMRAP – Rounds and Reps)

Amrap 30

Spicy RX+

21/18 Calorie row

42 Double Unders

18 t2b

42 Double unders

15 Double DB box step overs 50s/35s 20″

42 Doube Unders

12 Alt v-ups

42 Double unders

9 Bottom up burpees

Rest 3:00

Mild RX

21/18 Calorie Row

30 Doulbe Under

18 Alt v-ups

30 Double unders

15 Double DB box step overs 35s/25s 20″

30 Double unders

12 t2b

30 Double unders

9 Boot camp burpees/ bottom up burpees

Rest 3:00

Pico

20/15 Calorie Row

50 Singles

15 Knee raiser

50 Singles

12 Box step up or over with or without weight

50 Singles

9 Alt v ups/ ab mat sit ups

50 Singles

6 Boot camp burpees

Rest 3:00

Badger S&C – Mon, Dec 2

By

Honey Badger Gym – Badger S&C

EMOM – Front Squat (No Measure)

1: Max Front Squat @65

2: Heel Taps – 5 each

3: Rest

4: 5 Front Squat @70%

5: Heel Taps – 5 Each

6: Rest

7: 4 Front Squat @75%

8: Heel Taps – 5 Each

9: Rest

10: 3 Front Squat – 80%

E2MOM – 6 Rounds (No Measure)

Bike – 6 Cals

Curtsy to Lunge Hop – 6

DB Push Press – 6

Badger S&C – Mon, Dec 2

By

Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Down/Up Dog – 4

Squat/Hammy Stretch – 4

Groin Stretch – 4 Each

Toe Taps – 10

Runners Stretch – 4

Thread the Needle – 4 Each

Stepback Lunge – 6

Bike for 1 Min

Inchworms – 4

Barbell Warmup:

Good Mornings – 5

Strict Press – 5

Front Squats – 5

RDL’s – 5

Pigeon Pose – 30 Sec

EMOM – Front Squat (No Measure)

1: Max Front Squat @65

2: Heel Taps – 5 each

3: Rest

4: 5 Front Squat @70%

5: Heel Taps – 5 Each

6: Rest

7: 4 Front Squat @75%

8: Heel Taps – 5 Each

9: Rest

10: 3 Front Squat – 80%

E2MOM – 6 Rounds (No Measure)

Bike – 6 Cals

Curtsy to Lunge Hop – 6

DB Push Press – 6