Category: WOD

Fitness – Wed, Feb 5

By

Honey Badger Gym – Fitness

Back Squat (20 Rep back squat @80% of max
Goal is to do 20 reps unbroken, if you break rest quickly and get the 20 reps done AFAP)

Metcon (Time)

For Time

15 Min cap

Spicy RX+

21-15-9 Calorie Row

10-10-10 Burpee Pull Ups

100’/75’/50′ Double DB walking lunge 50s/35s

MIld RX

35s/25s

8/8/8 Burpee pull ups

Pico

18-12-6 Calorie Row

8-8-8 Burpees to target

100’/75’/50′ BW walking lunge

Fitness – Wed, Feb 5

By

Honey Badger Gym – Fitness

Back Squat (20 Rep back squat @80% of max
Goal is to do 20 reps unbroken, if you break rest quickly and get the 20 reps done AFAP)

Metcon (Time)

For Time

15 Min cap

Spicy RX+

21-15-9 Calorie Row

10-10-10 Burpee Pull Ups

100’/75’/50′ Double DB walking lunge 50s/35s

MIld RX

35s/25s

8/8/8 Burpee pull ups

Pico

18-12-6 Calorie Row

8-8-8 Burpees to target

100’/75’/50′ BW walking lunge

Fitness – Wed, Feb 5

By

Honey Badger Gym – Fitness

Back Squat (20 Rep back squat @80% of max
Goal is to do 20 reps unbroken, if you break rest quickly and get the 20 reps done AFAP)

Metcon (Time)

For Time

15 Min cap

Spicy RX+

21-15-9 Calorie Row

10-10-10 Burpee Pull Ups

100’/75’/50′ Double DB walking lunge 50s/35s

MIld RX

35s/25s

8/8/8 Burpee pull ups

Pico

18-12-6 Calorie Row

8-8-8 Burpees to target

100’/75’/50′ BW walking lunge

Badger S&C – Tue, Feb 4

By

Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Squat/Hammy – 4

Down/Up Dog – 4

Thread the Needle – 8

Toe Taps – 10

Windmills – 10

Runners With a Twist – 4

Tin Man RDL’s/Figure 4’s

Stepback Lunge – 6

Bike for 1

Sandbag Cleans – 2

Air Squats – 4

3 On/2 Off – 25 Min (No Measure)

Partner Work

P1: Bike 10 Cals

P2: Sandbag Hold

P2: Sandbag Cleans – 4

P1: Sandbag Cleans – 4

P2: Bike 10 Cals

P2: Sandbag Hold

Fitness – Tue, Feb 4

By

Honey Badger Gym – Fitness

Metcon (AMRAP – Rounds and Reps)

Amrap 25

Spicy RX+

3 Wall Walks

6 Sandbag Cleans 150/10

12/8 Calorie Bike

24 Wall Balls 20/14

48 Double Unders

Rest 2:00

Mild RX

3/2 Wall Walks

6 Sandbag Cleans 100/70

12/8 Calorie Bike

18 Wall Balls 20/14

36 Double Unders

Rest 2:00

Pico

4 Partial Wall Walks

6 Sandbag/Barbell Cleans

12/8 Calorie Bike

18 Wall Balls 14/10

48 Singles