Category: WOD

Badger S&C – Mon, Feb 3

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Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Windmills – 10

Toe Taps – 10

Heel to Toe Rocks – 10

Thread the Needle – 8

Groin Stretch – 4 Each

Knee to Wall – 4 Each

Lunge to Squat – 4

Tin Man RDL’s/Figure 4’s

Heel Drives/Hurdles

Warm-Up:

Good Mornings – 5

Elbow Rotates – 10

Front Squat – 5

RDL’s – 5

Pigeon Pose – 30 Sec

Front Squat – EMOM (No Measure)

1: 4 Speed/3 Tempo Down @65

2: Banded X Walks – 8 Each Way

3: 4 Speed/3 Tempo Down @65

4: Banded X Walks – 8 Each Way

5: 3 Speed/2 Tempo Down @70

6: Banded X Walks – 8 Each Way

7: 3 Speed/2 Tempo Down @70

8: Banded X Walks – 8 Each Way

9: 2 Speed/1 Tempo Down @80

10: 1 Regular @85

AMRAP – 10 Min (No Measure)

Manmakers – 5

DB Push Press – 10

Front Foot Elevated RDL’s – 10

Shuttle Runs – 5

Fitness – Mon, Feb 3

By

Honey Badger Gym – Fitness

Bench Press (E3MOM x 5
Building For a heavy 2
10/8/6/4/2
)

Metcon (AMRAP – Reps)

Amrap 15

For total reps

RX

Max unbroken set of push ups

Max unbroken set of T2b

Run 200

Pico

Max unbroke set of push ups

Max unbroken set of core movement

Run 200
Continue adding reps together through the whole workout the 200=1

250/200m Row sub for the run

Fitness – Mon, Feb 3

By

Honey Badger Gym – Fitness

Bench Press (E3MOM x 5
Building For a heavy 2
10/8/6/4/2
)

Metcon (AMRAP – Reps)

Amrap 15

For total reps

RX

Max unbroken set of push ups

Max unbroken set of T2b

Run 200

Pico

Max unbroke set of push ups

Max unbroken set of core movement

Run 200
Continue adding reps together through the whole workout the 200=1

250/200m Row sub for the run

Fitness – Mon, Feb 3

By

Honey Badger Gym – Fitness

Bench Press (E3MOM x 5
Building For a heavy 2
10/8/6/4/2
)

Metcon (AMRAP – Reps)

Amrap 15

For total reps

RX

Max unbroken set of push ups

Max unbroken set of T2b

Run 200

Pico

Max unbroke set of push ups

Max unbroken set of core movement

Run 200
Continue adding reps together through the whole workout the 200=1

250/200m Row sub for the run

Fitness – Mon, Feb 3

By

Honey Badger Gym – Fitness

Bench Press (E3MOM x 5
Building For a heavy 2
10/8/6/4/2
)

Metcon (AMRAP – Reps)

Amrap 15

For total reps

RX

Max unbroken set of push ups

Max unbroken set of T2b

Run 200

Pico

Max unbroke set of push ups

Max unbroken set of core movement

Run 200
Continue adding reps together through the whole workout the 200=1

250/200m Row sub for the run