Category: WOD

Fitness – Sat, Aug 1

By

Honey Badger Fitness LLC – Fitness

Climb by 4’s (Checkmark)

Team of 2

16AMRAP

4 • 8 • 12 • 16…..

– Clean and Jerks 155/115

– synchro bar over burpees

– 200m run after each set

Rest 3 minutes

– both partners take 8 minutes to work to heavy clean and jerk

Extra credit

• 50 v ups

•50 push ups

•50 ring row

Rope climb practice!

Fitness – Fri, Jul 31

By

Honey Badger Fitness LLC – Fitness

Front Rack Box Step-Up (Build to a 1 rep max)

Box height should slightly above the knee cap or as close as possible.

Your knee and hip should fully extend(fully stand) before your trail foot touches the top of the box.

Your trail foot(foot not stepping up) should not drag up or down the box.

Ideally this lift will be close to 33% of your belt-less double overhand DEADLIFT, or close to 40% of your equipment free(no knee sleeves/wraps, belt or lifting shoes) BACK SQUAT.

If unable to use a safe or comfortable front rack position with a barbell, use a kettlebell(s) or dumbbell(s) and note in your comments.

https://youtu.be/VFXG4ptR_tg

Metcon (AMRAP – Rounds & Reps)

Amrap 15

RX

50′ Overhead plate hold walking lunge 45/25

15/12 Calorie Bike

Pico

50′ walking lunge with or without weight

12/9 Calorie Bike

Fitness – Wed, Jul 29

By

Honey Badger Fitness LLC – Fitness

Hang Snatch (Build to a 1 rep max hang santch)

Metcon (Time)

For Time

RX+

100 Double unders

40 Sit-ups

15 single arm Devil press 50/35

75 Double unders

30 Sit-ups

12 single arm DP

50 Double unders

20 Sit-ups

9 Single arm DP

RX

any combo of jump ropes

35/25

Pico

100 singles

40 Sit-ups

12 Single Arm devil press

75 singles

30 Sit-ups

9 single arm DP

50 singles

20 Sit-ups

6 single arm DP