Category: WOD

Fitness – Wed, Nov 19

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Honey Badger Gym – Fitness

Metcon (AMRAP – Reps)

4 min on 2 min off For 5 Rounds

RX

48 Double unders

24 Russian KB swings 53/35

12 POGO Bar over burpees

6 Snatch 115/83

Max Reps of

Round 1 T2b

Round 2 Handstand Push ups

Round 3 V-ups

Round 4 Wall Walks

Round 5 Max distance handstand walk or cartwheels

Pico

96 singles

24 Russian KB swing

12 Burpee over the bar

6 Snatch

Max reps of

Round 1 knee raises

Round 2 :40 Barbell hold overhead

Round 3 alt leg v-ups

Round 4 Partial Wall Walks

Round 5 Max distance bear crawl or reps of cartwheels
score is all max reps combined

Fitness – Tue, Nov 18

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Honey Badger Gym – Fitness

Metcon (Checkmark)

EMOM 30

3 Sets

1- 12-15 DB Bench

2- 15-20 Ring rows

3- Max rep push ups in :40

4- 18/14 Calorie Row

5-Rest

6- 12-15 Double DB bent over row

7- 12-15 DB Shoulder press

8- Max rep pull up of your choice :40

9- 18/14 Calorie row

10- Rest

Fitness – Mon, Nov 17

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Honey Badger Gym – Fitness

Deadlift (E3MOM x 5
Building to a 75% effort of a 5 rep floating deadlift.
After the 1st rep when lowering the barbell stop with the weights as close to the ground without touching and go stand back up. slow and controlled. )

Metcon (Time)

For Time

15 min Cap

RX

21 Cleans 135/95

400 m Run

15 jerks 135.95

400m Run

9 Clean and jerks 135/95

Pico

21 Cleans

200m Run

15 Jerks

200m Run

9 Clean and jerks

Fitness – Sat, Nov 15

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Honey Badger Gym – Fitness

Metcon (AMRAP – Rounds and Reps)

Teams of 2

Amrap 25

Split carries however

RX

200m Suitcase plate pinch carries 25s/15s

20 synchro 1 Arm Devil press 50/35

200m WB Overhead carry 30/20

20 Synchro 1 Arm DB thrusters

400m Run

20 Synchro DB snatch 50/35

Mild 25s/15s Plates 35/25 DB 20/14 WB

Pico

200m Plate pinch carry

20 1 Arm Devil press

200m Overhead wb carry

20 1 Arm db thrusters

200m run

20 Db snatches

Fitness – Fri, Nov 14

By

Honey Badger Gym – Fitness

Snatch (EMOM x 10
1 Snatch full or power @50-60% stay at the same weight all sets)

Metcon (Time)

For Time

15 min cap

RX+

400m run

21 T2b

9 Burpee box jump overs

400m Run

15 T2b

15 Burpee box jump overs

400m Run

9 T2b

21 Burpee box jump over

RX choose your own core movement for the rep scheme

Pico

200m Run

21 Core movements

9 burpee box step up or jumps

200m Run

15 Core movements

12 Burpee box step up or jumps

200m Run

9 Core movements

15 Burpee box step or jumps