Category: WOD

Fitness – Mon, Jun 23

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Honey Badger Gym – Fitness

Metcon (No Measure)

0-12

Every 3 Min

4 Sets

max rep push ups straight into

Max rep bench press

Men at 70-75% of bodyweight

Woman at 60-65% of bodyweight

12-24

Every 3 min

4 Sets

Max rep pull ups choose a pulling movement you can do 6+ reps

Max reps barbell rows stay at the same weight from bench press

24-36

3 sets

Bottoms up KB shoulder press 6-8 reps slow and controlled one arm at a time

12 Barbell Curls

Empty barbell in the rack close grip push ups tricep focus, the lower the barbell is in the rack the harder it is.

Fitness – Sat, Jun 21

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Honey Badger Gym – Fitness

Metcon (Time)

For Time with a partner

RX

1600m Burden run with Wall ball 20/14 only 1 ball per team

60 Wall ball throws over pull up bar

60 Wall ball sit up throws

800m Burden run with WB

50 WB over pull up bar

50 WB sit up throws

400m Burden run with WB

40 WB over pull up bar

40 Sit up throws

Pico

800m Burden run with WB 1 per team 14/10

50 Wall Ball over pull up bar

50 Wall Ball sit up throws

600m Burden run with WB

40 WB over pull up bar

40 WB sit up throws

400m Burden run with WB

30 WB over pull up bar

30 WB sit up throws

Badger S&C – Fri, Jun 20

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Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Thread the Needle – 8

Thoracic Rotations – 4

Down/Up Dog – 4

Samson with Twist – 4

Toe Taps – 10

Squat/Hammy – 4

Cat/Cows – 10

Box Step Ups – 4

Inchworms – 4

Barbell Warm-Up:

Good Mornings to Squat – 5

Elbow Rotates – 10

RDL’s – 5

Deadlifts – 5

Pigeon Pose – 30 Sec

Deadlift

1: Tempo/Reg – 3&5 @65

2: Tempo/Reg – 3&5 @65

3: Rest

4: Tempo/Reg – 2&4 @75

5: Tempo/Reg – 2&4 @75

6: Rest

7: Tempo/Reg – 2&2 @85

8: Tempo/Reg – 2&2 @85

9: Rest

10: 2 Regular @90

5 Rounds – 10 Min Cap (No Measure)

Shuttle Runs – 6

Deadlift – 10

Box Step Overs – 10

Fitness – Fri, Jun 20

By

Honey Badger Gym – Fitness

Snatch (Snatch waves
EMOM 1 snatch
1-55%
2-60%
3-65%
4 Rest
5-60%
6-65%
7-70%
8 Rest
9-65%
10-70%
11-75%)

Metcon (Time)

For Time

16 Min time cap

200m Run

30/24 Calorie Row

200m KB farmer carry

30 Box Jumps

200m Run

30 Russian KB swings

200m KB farmer carry

30/24 Calorie Row

200m Run

RX+ 70/53 24/20 30/24 Cals

RX 53/35 24/20 30/24 CAls

Pico

200m Run

25/20 Calorie Row

200m Farmer KB carry

25 Box jump or step ups

200m Run

25 KB swings

200m FArmer KB Carry

25/20 Calorie Row

200m Run

Badger S&C – Wed, Jun 18

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Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Tin Man RDL’s/Heel Drive

Heel to Toe Rocks – 10

Windmill – 10

Toe Taps – 10

Calf Raises – 10

Line Hops – 10

Groin Stretch – 4

Runners/Hammy – 4

Lunge to Squat – 4

Calf Stretch – 30 Sec Each

Ladder Drills – 4 Rounds (No Measure)

Icky Shuffle and 5 Bootcamp Burpees

Straddle Hops and 6 Jumping Lunge

In and Outs and 10 Jumping Jacks

Arm Pump – 4 Rounds (No Measure)

Hammer Curls – 10

Tricep Kickbacks – 10

Zottoman Curls – 10

OH Tricep Ext. – 10