Category: WOD

Fitness – Sat, Oct 14

Honey Badger Gym – Fitness

Chad Echoes (Time)

40 Min Cap

Teams of 3

Spicy RX+

Accumulate

Men 1000 Reps

Woman 850 Reps

Coed 925

Of Calories on the Bike and Box step ups 20″

Mild Team of 3

900 Men

700 Women

750 Coed

Every min your team will switch stations between bike cals, step ups, and rest. When the bike calories and step ups equal your goal number you are finished. Wear a weight vest if you’d like.

Fitness – Fri, Oct 13

Honey Badger Gym – Fitness

Power Clean (EMOM 8

Build to a Heavy Power Clean and push press)

Metcon (Time)

For Time

15 Min Cap

Spicy RX+

4 Rounds

25 T2b

5 Wall Walks

4 Sandbag Cleans 150/100 or 8 DB KB hang cleans 70s/53s

Mild RX

4 Rounds

15 T2b or 10 TTR

4 Wall Walks

3 Sandbag Cleans 150/100/75 or 6 DB KB hang cleans 35s/25s

Pico

4 Rounds

10 TTR/15 V-ups/ or 20 Leg raises

4 Partial Wall Walks

3 Sandbag Cleans 100/75 or 5 DB KB 25s/15s Cleans or 8 DB KB 53s/35s deadlifts

Fitness – Wed, Oct 11

Honey Badger Gym – Fitness

Back Squat (E4MOM
Back Squat:
3 Sets
SET 1 10@65%
SET 2 9-10@70%
SET 3 7-10@75%
)

75% Based off a 1 Rep max is percentage wise your 10 Rep Max if you cant hit 10 thats ok.

Metcon (Time)

For Time

12 Min Cap

Spicy RX+

4 Rounds

12-9-6-3 Deadlifts 155/103

12-9-6-3 Hang Cleans 155/103

12-9-6-3 S2OH 155/103

50 Double Unders

100′ Walking Lunge BW

Mild RX

4 Rounds

12-9-6-3 Deadlifts 115/73

12-9-6-3 Hang Cleans 115/73

12-9-6-3 S2OH 115/73

35 Double Unders

75′ Walking Lunge BW

Pico

4 Rounds

12-9-6-3 Deadlifts 75/33

12-9-6-3 Hang Cleans 75/33

12-9-6-3 S2oh 75/33

40 Singles

50′ Walking Lunge BW

Fitness – Tue, Oct 10

Honey Badger Gym – Fitness

Metcon (Time)

5 Rounds For Time

25 Min Cap

Spicy RX+

300 M Run

25/18 Cal Bike

15 DB Bench 50s/35s

6 RMU men

6 BMU woman

Mild RX

300 M Run

20/15 Cal Bike

15 DB Bench 35s/25s

6/4 BMU or 12 Pull ups

Pico

200 M Run

20/15 Cal Bike

12 DB Bench 25s/15s

15 Jumping Pull Ups

Fitness – Mon, Oct 9

Honey Badger Gym – Fitness

Snatch (Hang Snatch:
– Establish a 3 RM for the day)

Metcon (AMRAP – Reps)

8 Rounds

1:00 on/ 1:00 off

Score Is Reps after buy the buy in

Spicy RX+

Even Rounds

10 Pogo Burpees

Max Wall Balls 20/14

Odd Rounds

10 Wall Balls

Max Pogo Burpees

Mild RX

Even Rounds

8 Pogo Burpees

Max Wall Balls 20/14

Odd Rounds

10 Wall Balls

Max Pogo Burpees

Pico

Even Rounds

8/6 Burpees over a line

Max Wall Balls 14/10

Odd Rounds

8 Wall Balls

Max Burpee over the line