Category: WOD

Fitness – Wed, Dec 3

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Honey Badger Gym – Fitness

Push Press (E2MOM X 5
5 sets of 5 building to a heavy 5 rep push press From the ground or rack)

Metcon (AMRAP – Reps)

Fight gone bad style

3 Rounds

Emom For max reps

Min 1 Wall Balls 20/14

Min 2 Double DB Power cleans 50s/35s

Min 3 Box Jumps 20′

Min 4 Shoulder to overhead 75/55

Min 5 Calorie Row

Min 6 Rest

Mild

20/14

35s/25s

75/55

Pico

Wall Balls 14/10

DB 35s/25s

Fitness – Tue, Dec 2

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Honey Badger Gym – Fitness

Metcon (AMRAP – Rounds and Reps)

Amrap 25

RX

5 Pull ups

10 Push ups

15 air squats

20/16 Calorie bike

60 Double unders

Pico

5 ring rows

10 push ups any way

15 air squats

16/12 Calorie bike

100 singles

Fitness – Mon, Dec 1

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Honey Badger Gym – Fitness

Deadlift (E3MOM x 5 Sets
1 Count pause below the knee
Set 1 5 rep
Set 2 4 Rep
Set 3 3 rep
Set 4 2 rep
Set 5 1 rep

Pause on all reps building to a heavy single)

Metcon (Checkmark)

3 Sets for quality

Pendley Death march 12 reps 6r6l

Woman 10# DBs

Men 15-20# DBs

Barbell Bent over rows 15 Reps

DB curls 21s 7 low 7high 7 full

:20 Weighted Dead hang

Fitness – Sat, Nov 29

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Honey Badger Gym – Fitness

Metcon (AMRAP – Reps)

Teams of 3

Amrap 21 Rotate off rower every min

Calorie Row (1 person always rowing)

20 Burpee box get overs 48/40

30 med ball sit up passes

40 Double unders each person at the same time (just the 2 not rowing)

50 Wall Balls over pull up bar
reps plus calories for score

Fitness – Fri, Nov 28

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Honey Badger Gym – Fitness

Metcon (AMRAP – Rounds and Reps)

Teams of 2

RX

0-5

Max Calorie Bike

5-15

Amrap

Alternate movements

5 Bar muscle up/6 C2b/ 8 Pull ups

10 DB bench 50s/35s

15 Goblet squats 50/35

15-22

Complete your 1st 5 min calories as fast as possible

Pico

0-5

Max calorie Bike

5-15

Amrap alt movements

5 Pull up varaitions

10 DB bench

15 Goblet squats

15-22

Complete 1st 5 min calorie for time