Category: WOD

Badger S&C – Fri, Feb 14

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Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Thread the Needle – 8

Thoracic Rotations – 4

Down/Up Dog – 4

Tin Man RDL’s

Squat/Hammy – 4

Heel Drives

Windmills – 10

Good Mornings – 10

Samson with Twist – 4

Lunge to Squat – 4

Skips – Down and Back

Barbell Warm-Up:

Good Mornings – 5

Back Squat – 5

RDL’s – 5

Deadlift – 5

Pigeon Pose – 30 Sec

Deadlift (EMOM)

1: 6 with last rep hold at top for 5 @65

2: Weighted Glute Bridge – 10

3: 6 with last rep hold at top for 5 @65

4: Weighted Glute Bridge – 10

5: 5 with last rep hold at top for 5 @75

6: Weighted Glute Bridge – 10

7: 5 with last rep hold at top for 5 @75

8: Weighted Glute Bridge – 10

9: 4 with last rep hold at top for 5 @85

10:3 with last rep hold at top for 5 @95

Metcon – 12 Min (No Measure)

4 Rounds:

Bootcamp Burpees – 8

Lateral Shuffles – 4

Lunge to Squat – 8

Skips – 4

Fitness – Fri, Feb 14

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Honey Badger Gym – Fitness

Metcon (Time)

6 Rounds Every 5:00

Spicy RX+

Rounds 1,3,5

50 Double Unders

24/18 Calorie Bike

12 HSUP

Rounds 2,4,6

5 Wall Walks

24/18 Calorie Bike

50 Double Unders

Mild RX

Rounds 1/3/5

35 Doube Unders

20/15 Calorie Bike

10 HSPU with or without mat

Rounds2/4/6

4 Wall Walks

20/15 Calorie Bike

35 Double Unders

Pico

Rounds 1/3/5

50 Single

16/12 Calorie Bike

10 DB z press

Rounds 2/4/6

5 Partial Wall Walks

16/12 Calorie Bike

50 Singles
Score is slowest Round of each added together

Badger S&C – Wed, Feb 12

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Honey Badger Gym – Badger S&C

Snatch (Snatch/Hang Snatch)

1: 2 Snatch/2 Hang Snatch@65

2: Banded Upright Rows – 10

3: 2 Snatch/2 Hang Snatch @65

4: Banded Upright Rows – 10

5: 2 Snatch/2 Hang Snatch @70

6: Banded Bent Over Rows- 10

7: 2 Snatch/2 Hang Snatch @70

8: Banded Bent Over Rows – 10

9: 1 Snatch/1 Hang Snatch @80

10: 1 Snach @85

1 on/30 Off – 6 Rounds (No Measure)

Row – 6 cals

Plank Taps – 10

Bear Crawls – D/B

Badger S&C – Wed, Feb 12

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Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Wide Base Inchworms – 4

Thread the Needle – 8

Thoracic Rotations – 4

Runners/Hammy – 4

Good Mornings with Twist – 10

Tin Man RDL’s/Hurdles

Toe Taps – 10

Heel Drives

Row for 1 Min

Barball Warm-Up:

Sn.Grip Press/Good Mornings – 5

Sn. Pull Unders/Snatch – 5

RDL’s – 5

Thoracic Stretch – 30 Sec

Snatch (Snatch/Hang Snatch)

1: 2 Snatch/2 Hang Snatch@65

2: Banded Upright Rows – 10

3: 2 Snatch/2 Hang Snatch @65

4: Banded Upright Rows – 10

5: 2 Snatch/2 Hang Snatch @70

6: Banded Bent Over Rows- 10

7: 2 Snatch/2 Hang Snatch @70

8: Banded Bent Over Rows – 10

9: 1 Snatch/1 Hang Snatch @80

10: 1 Snach @85

1 on/30 Off – 6 Rounds (No Measure)

Row – 6 cals

Plank Taps – 10

Bear Crawls – D/B

Fitness – Wed, Feb 12

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Honey Badger Gym – Fitness

Back Squat (E3MOM
4×5 building to a heavy/max set of 5)

Metcon (Time)

5 Rounds for time

15 Min Cap

Spicy RX+

10 Deadlifts 225/145

50′ Walking lunge Sandbag carry 100/75

Mild RX

10 Deadlifts 185/125

50′ Walking Lunge Sandbag/ DB carry 100/70/50 or 35s/25s

Pico

8 Deadlifts

50′ walking lunge with or without weight
Carry sandbag however you want