Category: WOD

Fitness – Fri, Feb 13

By

Honey Badger Fitness LLC – Fitness

Snatch (6 Sets every :90
1 Snatch @75-80%)

Metcon (Time)

For Time

Spicy RX+

30 Hang Snatch 75/55

30 Overhead Squats

10 Bar muscle ups

15 Hang Snatch

15 Overhead squats

5 Bar muscle ups

Mild RX

30 Hang snatch 75/55

30 Front squats

5 Bar muscle up 8 C2b 12 pull ups

15 Hang snatch

15 front squats

5 BMU 8 C2b 12 pull ups

Pico

25 Hang snatch

25 OH/front/ goblet squats

10 pull up variations

15 Hang snatch

15 Squat variations

10 pull up variations

Fitness – Wed, Feb 11

By

Honey Badger Fitness LLC – Fitness

Back Squat (E3MOM x 4 sets
6 Reps @80-85%)

Metcon (AMRAP – Rounds and Reps)

Amrap 12

Spicy RX+

12 Double DB box step up 50s/35s 20″

18 Wall Balls 20/14

36 Double unders

Mild RX

12 Double DB box step up 35s/25s 20″

18 Wall Balls 20/14

36 Doubles combos

Pico

9 Box step up with or without weight

15 Wall Balls 14/10

72 Singles

Fitness – Tue, Feb 10

By

Honey Badger Fitness LLC – Fitness

Metcon (Time)

4 Rounds for Time

30 min time cap

Spicy RX+

400m Run

30/24 Calorie bike

20 T2b

10 Burpee strict pull ups

RX

400m Run

30/24 Calorie bike

20 Core movement of choice

10 burpee pull ups

Pico

200m Run

25/20 Calorie Bike

20 core movements

10 burpee pull ups or burpee to target

Fitness – Mon, Feb 9

By

Honey Badger Fitness LLC – Fitness

Clean and Jerk (6 Sets every :90
1 Clean and jerk @75-80%)

Metcon (Time)

For Time

Spicy RX+

27/21/15/9

Calorie row

Deadlifts 185/125

Mild RX

27/21/15/9

Calorie Row

Deadlifts 155/105

Pico

24/18/12/6

Calorie Row

Deadlifts 135/75

Fitness – Sat, Feb 7

By

Honey Badger Fitness LLC – Fitness

Andy Dufrane (Checkmark)

Team of 2

– 15AMRAP-

Partner A- Max Cal Bike

Partner B – 10 TTB + 10 front squat 115/73

(Switch after 10ttb + 10 front squat are complete)

Rest 3 mins

• 60 hang cleans 115/73

• 60 bar over burpees

Mild- 75/53,

Pico- 45/ 33, sit ups, v ups, easier core movement