Category: WOD

Badger S&C – Fri, Jul 26

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Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Carioca Shuffle Down and Back

Knee Tucks/Quad Pulls

Shoulder Wipers – 4 Each Side

Good Mornings to Squat – 5

Down/Up Dog – 4

Squat/Hammy Stretch – 4

Shoulder Trio

Prone OH with Plates – 5

Anderson Presses – 4

Carioca Step to Squat- 4

Thread the Needle Hold 15 Sec Each Side

AMRAP – 20 Min (No Measure)

Prone OH with plates – 10

Anderson Presses – 10

Weighted Good Mornings to Squat – 10

Carioca Step to Squat – 10

Row for 1 minute

Badger S&C – Wed, Jul 24

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Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Runners/Hammy Stretch – 4

Deadbugs – 10

Hollow Rocks – 6

Hurdles Forward and back

Air Squats – 6

Plank to Bear – 4

KB Halos – 5 Each way

Plank Sideways Shuffle – 4

WB Thrusters – 5

Barbell Hurdles – 4

AMRAP – 20 Min (No Measure)

Plank Sideways Shuffles – 10

KB Halos (right) – 10

Plank to Bear Stance – 10

KB Halos (left) – 10

WB Thrusters – 8

Barbell Hurdles – 4

Fitness – Wed, Jul 24

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Honey Badger Gym – Fitness

Metcon (AMRAP – Rounds and Reps)

Amrap 8

Spicy RX+

20 T2b

5 CJ 135/93

20 Pull Ups

5 CJ

RX

15 T2b

5 CJ 115/83

15 Pull UPs

5 CJ

Pico

15 Core movement

5 CJ

15 Pull Up varaiation

5 CJ

Fitness – Wed, Jul 24

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Honey Badger Gym – Fitness

Power Clean (6 Sets every :90
Building
1 hang power clean
1 power clean)

Metcon (AMRAP – Rounds and Reps)

Amrap 9

Spicy RX+

5 T2b +5 each round

5 CJ 135/93

5 Pull Ups +5 Each round

25 Double unders

RX

5 T2b +5 Each round

5 CJ 115/83

5 Pull UPs +5 each round

25 Double Unders

Pico

5 Core movement +5 each round

5 CJ

5 Pull Up variation +5 Each round

25 singles

Badger S&C – Tue, Jul 23

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Honey Badger Gym – Badger S&C

Strength – Toe Elevated RDL’s (No Measure)

Based off Deadlift

60% – 4 Reps

65% – 4 Reps

Bike Recovery for 1 Min

70% – 3 Reps

75% – 3 Reps

Bike Recovery for 1 Min

80% – 2 Reps

85% – 2 Rep

10 Min – AMRAP (No Measure)

Downdog to Toe Taps – 10

Single Leg Box Squats – 8 Each Side

Line Hops – 20 Total

Ball Slams – 10