Category: WOD

Fitness – Tue, Apr 14

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Honey Badger Fitness LLC – Fitness

Metcon (AMRAP – Reps)

3 Min on 3 off for 6 Rounds

33 min clock

RX

Rds 1,3,5

30/24 calorie row

:45 left side plank hold

Max rep t2b

Rds 2,4,6

25/20 Calorie bike

:45 right side plank hold

max rep t2b

Pico

Rds 1,3,5

25/20 Calorie Row

:30 left side plank hold

max rep core movement

Rds 2,4,6

20/16 Calorie Bike

:30 right side plank hold

max rep core movement

Fitness – Mon, Apr 13

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Honey Badger Fitness LLC – Fitness

Bench Press (20 Reps @80% of fridays last max lift. in as few sets with under :60 rest between sets)

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

1-Mile Run (Time)

Max Effort 1-Mile Run

Fitness – Sat, Apr 11

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Honey Badger Fitness LLC – Fitness

Legolas (Checkmark)

Team of ✌️

• 800m run or 50/40 cal bike

• 30 squat cleans

• 800m run or 50/40 cal bike

• 20 wall walks

• 800m run or 50/40 cal bike

• 30 squat snatches

Rx- 165/135

Int- 135/95

Pico- 95/65

Workout weight should be a little heavier than normal, pick a weight that you and your partner would just wanna do singles back and forth.

Extra Credit – 3 rounds

• 20 v up

• 20 toe touches

• 20 jackknifes

Fitness – Fri, Apr 10

By

Honey Badger Fitness LLC – Fitness

Bench Press (E3MOM
10 @60ish%
8 60-70%
6 70-80%
4 80%
1 90%
1 Max effort)

Metcon (Checkmark)

For quality

3 sets

15-20 rep DB bench

Ring dips/ Bench dips max rep

3 Set

12-15 Standing barbell or DB shoulder press

20 side lateral Db raises

2 sets

30 Banded tricep push downs

30 Band pull aparts