Category: WOD

Fitness – Tue, Feb 11

Honey Badger Gym – Fitness

Metcon (Time)

3 Rounds

Every 10 Min

7 min time cap each round

Spicy RX+

18 Box Jump overs 24/20

15 Wall Balls 24/20

12 T2b

6 Devil Press 50s/35s

12 t2b

15 Wall Balls

18 Box Jump overs 24/20

Mild RX

15 Box jump overs 24/20

12 Wall Balls

9 T2b

6 Devil Press 35s/25s

9 T2b

12 Wall Balls

15 Box jump overs

Pico

15 Box jump/ step ups 20′

12 Wall Balls 14/10

9 Core movement

6 Devil Press

9 Core movement

12 Wall Balls 14/10

15 Box jump/ step ups
Slowest round is your score

Badger S&C – Mon, Feb 10

Honey Badger Gym – Badger S&C

Back Squat

1: 4 Speed/3 Tempo @65

2: Pyros – Max on Right

3: 4 Speed/3 Tempo @65

4: Pyros – Max on Left

5: 3 Speed/2 Tempo @70

6: Pyros – Max on Right

7: 3 Speed/2 Tempo @70

8: Pyros – Max on Left

9: 2 Speed/1 Tempo @75

10: 1 Tempo @80

AMRAP – 10 Min (No Measure)

Bench Hops – 10

Bench Dips – 10

Ring Row Marches – 10

Side Crunches – 10

Badger S&C – Mon, Feb 10

Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Squat/Hammy – 5

Thread the Needle – 8

Samson with Twist – 4

Inchworms – 4

Knee Tuck/Quad Pulls

Hurdles Down and Back

Knee to Wall – 4 Each

Rig Squats – 4

Barbell Warm-Up:

Good Mornings – 5

Back Squat – 5

Elbow Rotates – 10

RDL’s – 5

Barbell Ankle Stretch – 30 Sec

Back Squat

1: 4 Speed/3 Tempo @65

2: Pyros – Max on Right

3: 4 Speed/3 Tempo @65

4: Pyros – Max on Left

5: 3 Speed/2 Tempo @70

6: Pyros – Max on Right

7: 3 Speed/2 Tempo @70

8: Pyros – Max on Left

9: 2 Speed/1 Tempo @75

10: 1 Tempo @80

AMRAP – 10 Min (No Measure)

Bench Hops – 10

Bench Dips – 10

Ring Row Marches – 10

Side Crunches – 10

Fitness – Mon, Feb 10

Honey Badger Gym – Fitness

Bench Press (E3MOM
5/3/1/1/1
Building to a heavy or max)

Metcon (Time)

For Time

Spicy RX+

30/24 DB Bench 50s/35s

30 Calorie Row

20 DB Bench

20/16 Calorie Row

10 DB bench

10/8 Calorie Row

Mild RX

Same as spicy

35s/25s

Pico

24 DB Bench

24/20 Calorie Row

16 DB bench

16/14 Calorie Row

8 DB Bench

8 Calorie Row

Fitness – Sat, Feb 8

Honey Badger Gym – Fitness

Metcon (Time)

Teams of 2

Pick a challenging weight for deadlifts and build each round

RX

1000′ Overhead plate carry 45/25

40 Deadlifts

Accumulate 4 min of hanging from a pull up bar

800′ Farmer carry AHAP

30 Deadlifts

Accumulate 4 min of handstand holds on the wall

400′ Overhead plate hold walking lunge

20 Deadlifts

Pico

800′ Overhead plate carry

30 Deadlifts

3 max attempts each of pull up bar hang

600′ Double DB farmer carry AHAP

25 Deadlifts

Accumulate 4 Min of plank holds

400′ Walking lunge with or without weight

20 Deadlifts