Category: WOD

Fitness – Wed, Nov 12

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Honey Badger Gym – Fitness

Front Squat (E3MOM X 5
Building to a heavy single not max
Set 1 5 reps
Set 2 4 reps
Set 3 3 Reps
Set 4 2 reps
Set 5 Heavy single)

Metcon (Time)

3 Rounds for Time

15 min time cap

RX+

500/450m Row

50′ Double DB walking lunge 50s/35s

15 V-ups

RX

500/450m Row

50′ Double DB walking lunge 35s/25s

15 V-ups or alt leg v-ups

Pico

400/350m Row

50′ Walking lunge with or without weight

15 Alt leg v-ups

Fitness – Tue, Nov 11

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Honey Badger Gym – Fitness

Metcon (Calories)

5 Rounds

4 Min on 2 Min off

RX +

5 Bar muscle ups

7 Power Cleans 165/123

9 Burpees over the bar

11 Pull Ups

Max Calorie Bike

RX

5 BMU or 7 chest to bar

7 power cleans 135/93

9 burpees over the bar

11 Pull ups

Max calorie Bike

Pico

15 Ring rows

7 Power Cleans

9 Burpees over the bar

15 Ring rows

Max calorie Bike
Combine all calories for score

Fitness – Mon, Nov 10

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Honey Badger Gym – Fitness

Bench Press (E3MOM
Building to a heavy single not max
Set 1 5 reps
Set 2 4 reps
set 3 3 reps
set 4 2 reps
Set 5 heavy single)

Metcon (Checkmark)

3 Sets for quality

Flat DB bench 10+ Reps Building

DB Tate press 8-10 Reps

Seated DB z press 8-10 Reps

Pick your band and do max reps of tricep push downs

Fitness – Sat, Nov 8

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Honey Badger Gym – Fitness

Metcon (AMRAP – Rounds and Reps)

Teams of 2

Amrap 25

RX

200′ Sandbag bearhug carry

30 Burpees over the DB

100′ DB walking lunge

40 DB snatch

200′ Sandbag bearhug carry

60 DB S2OH switch arms every 5 reps

100′ DB walking lunge

30/24 Calorie Bike

Pico

200′ Bearhug sandbag carry

20 Burpees over the DB

100′ Walking lunge

30 DB snatch

200′ Bearhug Sandbag carry

40 DB S2OH Switch arms every 5 reps

100′ Walking lunge

25/20 Calorie bike

Fitness – Fri, Nov 7

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Honey Badger Gym – Fitness

Clean and Jerk (E2MOM x 5
Complex
1 Hang clean and jerk
1 Clean and jerk
all Sets @60-70%)

Metcon (Time)

For Time

15 min Cap

Spicy RX+

10 Front squats 135/93

200m Run

6 Wall Walks

200m Run

10 Thrusters 135/93

200m Run

6 Wall Walks

200m Run

10 Cleand and jerks 135/93

Mild RX

10 Front squats 95/73

200m Run

6 WAll Walks

200m Run

10 Thrusters 95/73

200m Run

6 Wall Walks

200m Run

10 Clean and jerks 95/73

Pico

10 Front squats

curb run

8 partial wall walks

curb run

10 Thrusters

curb run

8 partial wall walks

curb run

10 clean and jerks