Category: WOD

Fitness – Wed, Oct 29

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Honey Badger Gym – Fitness

Bench Press (5×5 Every 2:30 building
Stay under 80% effort)

Metcon (AMRAP – Reps)

Amrap 15

RX

30/24 Calorie Row

15 Burpees

30/24 Calorie Row

15 Burpees over the rower

30/24 Calorie Row

15 Burpee pull ups

30/24 Calorie row

Max Burpee box jumps 24/20

Pico

26/20 Calorie Row

10 Burpees

26/20 Calorie Row

10 Burpees over the rower

26/20 Cal Row

10 Burpees to a target or pull ups

26/20 Cal Row

Max burpee box jump or step ups
If not enough rowers RX uses the bike and does 24/18 Cals and burpees to a target instead of over the rower

S&C Option (AMRAP – Rounds and Reps)

AMRAP 15 Min

15 Cal Row

10 Bootcamp Burpee

15 Cal Row

10 Bootcamp Burpee

15 Cal Row

10 Bootcamp Burpee

15 Cal Row

Max Sttep ups

Fitness – Tue, Oct 28

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Honey Badger Gym – Fitness

Metcon (AMRAP – Rounds and Reps)

5 Rounds

4 Min on 2 Min off

RX+

6 Shuttle runs 25’=1

9 T2b

12 Wall Balls 20/14

24 Double unders

RX

6 Shuttle Runs 25’=1

6 T2b

12 Wall Balls 20/14

24 Double unders (combo)

Pico

6 Shuttle runs 25’=1

9 Core movements

12 Wall Balls

24 singles
Keep a running total of rounds start where you left off each round

S&C Option (No Measure)

5 Rounds

4 Min on 2 Min off

6 Shuttle runs 25’=1

12 Weighted Sit Ups

18 Wall Ball Thrusters

24 Singles

Fitness – Mon, Oct 27

By

Honey Badger Gym – Fitness

Front Squat (5×5 every 2:30 Building
Stay under 80% effort )

Metcon (Checkmark)

3 Sets

Not for time for quality

50′ Double DB walking lunge

10 Double DB RDL

:30-:60 Wall sit hold

Fitness – Sat, Oct 25

By

Honey Badger Gym – Fitness

Metcon (AMRAP – Rounds and Reps)

Amrap 25

10 Wall Balls

10 Box jump overs

10 DB Bench press

10 Russian KB swings

10 Wall Ball sit up passes

*ADD 10 reps to each movement after each round

*Switch reps whenever

RX 20/14 50s/35s 53/35 24/20

Fitness – Fri, Oct 24

By

Honey Badger Gym – Fitness

Deadlift (E3MOM x 4 Sets

Building to a moderate 6 rep
Stay below 80% effort on the last set)

Metcon (Time)

For Time

15 min cap

RX+

100 Double unders

21 Handstand push ups

5 Bar muscle ups

10 burpee shuttle runs 25′

75 Double unders

15 handstand push up

5 BMU

10 burpee huttle runs

50 Double unders

9 HSPU

5 BMU

MIld

100 Double unders (combo)

18/15 HSPU

5 BMU/7 C2b/9 PUll ups

10 burpee shuttle runs 25′

75 Rope combos

12/9 HSPU

5/7/9 PUll ups variations

10 burpee shuttle runs

50 Rope combos

9/6 HSPU

5/7/9 PUll up variation

Pico

100 singles

21 Z press

21 PUll up variations

8 burpee shuttle runs 25′

75 singles

15 z press

15 pull up variations

8 burpee shuttle runs

50 singles

9 z press

9 pull varations

S&C Option (No Measure)

For Time

15 Min Cap

60 Singles

10 DB Seated Press

10 Ring Rows

10 Shuttles

50 singles

8 DB Seated Press

8 Ring Rows

8 Shuttles

40 singles

6 DB Seated Press

6 Ring Rows

6 Shuttles