Category: WOD

Fitness – Fri, Nov 7

By

Honey Badger Gym – Fitness

Clean and Jerk (E2MOM x 5
Complex
1 Hang clean and jerk
1 Clean and jerk
all Sets @60-70%)

Metcon (Time)

For Time

15 min Cap

Spicy RX+

10 Front squats 135/93

200m Run

6 Wall Walks

200m Run

10 Thrusters 135/93

200m Run

6 Wall Walks

200m Run

10 Cleand and jerks 135/93

Mild RX

10 Front squats 95/73

200m Run

6 WAll Walks

200m Run

10 Thrusters 95/73

200m Run

6 Wall Walks

200m Run

10 Clean and jerks 95/73

Pico

10 Front squats

curb run

8 partial wall walks

curb run

10 Thrusters

curb run

8 partial wall walks

curb run

10 clean and jerks

Fitness – Wed, Nov 5

By

Honey Badger Gym – Fitness

Back Squat (E3MOM X 5

3 Reps building to a 80% effort
)

Metcon (AMRAP – Reps)

Amrap 15

RX

800m run Buy in

Then

3,3,3,6,6,6,9,9,9 Etc

Calorie Bike

Box jump over 24/20

Core movement of your choice

pico

400m Run Buy in

Then

3,3,3,6,6,6,9,9,9 etc

Calorie Bike

Box jump over or step overs

core movement of your choice

Fitness – Tue, Nov 4

By

Honey Badger Gym – Fitness

Metcon (Time)

3 Rounds Every 10

Slowest round is your score

RX+

100 Double unders

40/32 Calorie Row

24 DB bench 50s/35s

8 Barmuscle ups

Rest till 10

8 Min time cap each round

RX

100 Jump ropes

35/26 Calorie Row

20 DB Bench 50s/35s

8 Bar muscle ups/10 Buree pull ups/12 C2b

Rest till 10

8 min time cap

Pico

100 jump ropes

30/25 Calorie Rw

20 DB bench/push ups

10 Pull up variations

Rest till 10

8 min time cap

Fitness – Mon, Nov 3

By

Honey Badger Gym – Fitness

Deadlift (E3MOM X 5
Building to a 80% 3 rep deadlift)

Metcon (Checkmark)

Pull Day

3 Sets

Pull up/ Pull downs/ banded pull ups

8-15 Reps

Band pull aparts 25 Reps

Barbell Curls Heavy 8 Reps

:30 superman hold

Fitness – Sat, Nov 1

By

Honey Badger Gym – Fitness

Metcon (AMRAP – Rounds and Reps)

Teams of 2

Amrap 25

RX

Buy in

150/120 Calorie Bike (switch every min until done)

Then Amrap split reps however

50 Russian KB Swings 53/35

40 V-ups

30 Clean and jerks 135/85

20 HSPU

10 Bear crawls 25’=1

Pico

Buy IN

100/75 Calorie Bike (switch every min)

When done Amrap

50 Russian KB swings

40 Core movements

30 Cleans

20 Shoulder to overhead

10 Bear crawls 25’=1