Category: WOD

Fitness – Fri, Dec 20

By

Honey Badger Gym – Fitness

Front Squat (Every 3:00
4×4 Building)

Metcon (AMRAP – Reps)

12 Min Amrap

RX+

Min 0-4

Wall Walks

Bar Muscle Ups

Min 4-8

Clean and Jerks 135/83

Bar facing burpees

Min 8-12

Calorie Bike

Jumping Lunges R1/L2

RX

0-4

Wall Walks

Bar muscle up/ burpee pull up

4-8

Clean and jerk 95/73

Bar over burpees

8-12

Calorie Bike

Jumping lunge/ alt lunge in place

Pico

0-4

Partial Wall walk

t Push ups

4-8

Clean and jerk

Burpee over the bar

8-12

Calorie Bike

Air squats, alt lunge, lunge jumps
At Go complete 1 wall walk then 1 muscle up, then 2 wall wall walks, 2 muscle up. At min 4 whatever number you are on continue going with the new movement. If you were at 4 of 6 Muscle ups or wall walks do 2 Clean and jerks then 6 Burpees, 7 CJ, 7 burpees. At min 8 switch to the next 2 movements

Fitness – Fri, Dec 20

By

Honey Badger Gym – Fitness

Front Squat (Every 3:00
4×4 Building)

Metcon (AMRAP – Reps)

12 Min Amrap

RX+

Min 0-4

Wall Walks

Bar Muscle Ups

Min 4-8

Clean and Jerks 135/83

Bar facing burpees

Min 8-12

Calorie Bike

Jumping Lunges R1/L2

RX

0-4

Wall Walks

Bar muscle up/ burpee pull up

4-8

Clean and jerk 95/73

Bar over burpees

8-12

Calorie Bike

Jumping lunge/ alt lunge in place

Pico

0-4

Partial Wall walk

t Push ups

4-8

Clean and jerk

Burpee over the bar

8-12

Calorie Bike

Air squats, alt lunge, lunge jumps
At Go complete 1 wall walk then 1 muscle up, then 2 wall wall walks, 2 muscle up. At min 4 whatever number you are on continue going with the new movement. If you were at 4 of 6 Muscle ups or wall walks do 2 Clean and jerks then 6 Burpees, 7 CJ, 7 burpees. At min 8 switch to the next 2 movements

Fitness – Fri, Dec 20

By

Honey Badger Gym – Fitness

Front Squat (Every 3:00
4×4 Building)

Metcon (AMRAP – Reps)

12 Min Amrap

RX+

Min 0-4

Wall Walks

Bar Muscle Ups

Min 4-8

Clean and Jerks 135/83

Bar facing burpees

Min 8-12

Calorie Bike

Jumping Lunges R1/L2

RX

0-4

Wall Walks

Bar muscle up/ burpee pull up

4-8

Clean and jerk 95/73

Bar over burpees

8-12

Calorie Bike

Jumping lunge/ alt lunge in place

Pico

0-4

Partial Wall walk

t Push ups

4-8

Clean and jerk

Burpee over the bar

8-12

Calorie Bike

Air squats, alt lunge, lunge jumps
At Go complete 1 wall walk then 1 muscle up, then 2 wall wall walks, 2 muscle up. At min 4 whatever number you are on continue going with the new movement. If you were at 4 of 6 Muscle ups or wall walks do 2 Clean and jerks then 6 Burpees, 7 CJ, 7 burpees. At min 8 switch to the next 2 movements

Fitness – Fri, Dec 20

By

Honey Badger Gym – Fitness

Front Squat (Every 3:00
4×4 Building)

Metcon (AMRAP – Reps)

12 Min Amrap

RX+

Min 0-4

Wall Walks

Bar Muscle Ups

Min 4-8

Clean and Jerks 135/83

Bar facing burpees

Min 8-12

Calorie Bike

Jumping Lunges R1/L2

RX

0-4

Wall Walks

Bar muscle up/ burpee pull up

4-8

Clean and jerk 95/73

Bar over burpees

8-12

Calorie Bike

Jumping lunge/ alt lunge in place

Pico

0-4

Partial Wall walk

t Push ups

4-8

Clean and jerk

Burpee over the bar

8-12

Calorie Bike

Air squats, alt lunge, lunge jumps
At Go complete 1 wall walk then 1 muscle up, then 2 wall wall walks, 2 muscle up. At min 4 whatever number you are on continue going with the new movement. If you were at 4 of 6 Muscle ups or wall walks do 2 Clean and jerks then 6 Burpees, 7 CJ, 7 burpees. At min 8 switch to the next 2 movements

Fitness – Fri, Dec 20

By

Honey Badger Gym – Fitness

Front Squat (Every 3:00
4×4 Building)

Metcon (AMRAP – Reps)

12 Min Amrap

RX+

Min 0-4

Wall Walks

Bar Muscle Ups

Min 4-8

Clean and Jerks 135/83

Bar facing burpees

Min 8-12

Calorie Bike

Jumping Lunges R1/L2

RX

0-4

Wall Walks

Bar muscle up/ burpee pull up

4-8

Clean and jerk 95/73

Bar over burpees

8-12

Calorie Bike

Jumping lunge/ alt lunge in place

Pico

0-4

Partial Wall walk

t Push ups

4-8

Clean and jerk

Burpee over the bar

8-12

Calorie Bike

Air squats, alt lunge, lunge jumps
At Go complete 1 wall walk then 1 muscle up, then 2 wall wall walks, 2 muscle up. At min 4 whatever number you are on continue going with the new movement. If you were at 4 of 6 Muscle ups or wall walks do 2 Clean and jerks then 6 Burpees, 7 CJ, 7 burpees. At min 8 switch to the next 2 movements