Category: WOD

Badger S&C – Fri, May 2

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Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine 2 Min

Squat/Hammy – 4

Runners/Hammy – 4

Groin Stretch – 4

Crossovers – 10

Heel Drives/Figure 4’s

Toe Taps – 10

Box Step ups – 4

Stepback Lunge – 4

Barbell Warm-Up:

Good Mornings – 5

Back Squat – 5

Stepback Lunge – 4

RDLs – 5

Pigeon Pose – 30 Sec

Front Squat

1: Pause at Bottom/Regular – 3&3 @65

2: Heel Taps – 4 Each

3: Pause at Bottom/Regular – 3&3 @65

4: Heel Taps – 4 Each

5: Pause at Bottom/Regular – 2&2 @70

6: Rest

7: Pause at Bottom/Regular – 2&2 @75

8: Heel Taps – 4 Each

9: Pause at Bottom/Regular – 2&2 @80

10: Regular – 2 @85

E3MOM – 4 Rounds (No Measure)

Row – 250m

DB Thrusters – 10

Carioca Shuffle – 4

Skater Hops – 4

Fitness – Fri, May 2

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Honey Badger Gym – Fitness

Front Squat (E3MOM
4 sets of 6
building every 3 minutes)

Metcon (AMRAP – Reps)

7 Minute AMRAP

RX

1 wall walk

50 ft walking lunge 1 db (50/35)

Add 1 wall walk each round (ex: 2 wall walks, 50 ft lunge, 3 wall walks, 50 ft lunge, etc…)

PICO

1 partial wall walk

50 ft walking lunge

2 partial wall walks

50 ft walking lunge

etc…

Badger S&C – Wed, Apr 30

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Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine 2 Min

Squat/Hammy – 4

Runners/Hammy – 4

Groin Stretch – 4

Crossovers – 10

Heel Drives/Figure 4’s

Toe Taps – 10

Box Step ups – 4

Stepback Lunge – 4

Barbell Warm-Up:

Good Mornings – 5

Back Squat – 5

Stepback Lunge – 4

RDLs – 5

Leg Wipers – 10

Split Squat (Checkmark)

1: Squats on the Right – 10

2: Squats on the Left – 10

3: Rest

4: Squats on the Right – 8 (I)

5: Squats on the Left – 8 (I)

6 Rest

7: Squats on the Right – 6 (I)

8: Squats on the Left – 6 (I)

Metcon – 12 Min Cap (No Measure)

DB Snatches

Box Step Ups

9

15

21

Rest 1 Min

21

15

9

Fitness – Wed, Apr 30

By

Honey Badger Gym – Fitness

Clean and Jerk (16 MIn Clock
Take your time, these are not for time or speed.
0-4 Complete 3 CJ @65-70%
4-8 Complete 3 CJ @70-75%
8-12 Complete 2 CJ @ 75-80%
12-16 Complete 2 CJ 80-85%)

Metcon (Time)

For Time

15 min Time cap

RX

21-15-9

Pull Ups

Box jump overs 24/20

9-15-21

T2b

Box jump overs

Spicy C2b

Pico

18-15-12

Pull up variations

box step up or jump overs

12-15-18

Core variation

Box step up or jump overs

Badger S&C – Tue, Apr 29

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Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine 2 Min

Crossovers – 10

Inchworms – 4

Down/Up Dog – 4

Shoulder Taps – 10

Bottoms Up Burpee – 4

Heel to Toe Rocks – 10

Toe Taps – 10

100m Run

Plank to Bear – 2

Offset KB Carries – 2

AMRAP – 20 Min (No Measure)

Burpee Hurdles – 6

Plank to Bear – 10

KB Offset Carries – 2

Every 2 Min starting at 0, 100m Run