Category: WOD

Badger S&C – Wed, Dec 18

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Honey Badger Gym – Badger S&C

EMOM – Deadlifts (No Measure)

1: Max Deadlifts Starting at 65%

2: Box Step Ups/Neg Down – 10

3: Rest

4: Max Deadlifts (Increase)

5: Box Step Ups/Neg Down – 10

6: Rest

7: Max Deadlifts (Increase)

8: Box Step Ups/Neg Down – 10

9: Rest

10: Max Deadlifts – (Incease)

30 On/30 Off – 10 Min (No Measure)

1: Bike

2: RIng Rows

3: Bike

4: Lunge to Squat

5: Bike

6: Inchworms

7: Bike

8: Inverted Plank

9: Bike

10: Plank Jacks

Badger S&C – Wed, Dec 18

By

Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Squat/Hammy – 4

Thread the Needle – 4 Each

Inchworms – 4

Toe Taps – 10

Good Mornings – 10

Crossovers – 10

Ring Rows – 5

Lunge to Squat – 2

Shoulder Taps – 10

Down/Up Dog – 4

Barbell Warm-Up:

Good Mornings – 5

Back Squat – 5

Deadlift – 5

RDL’s – 5

Pigeon Pose – 30 Sec

EMOM – Deadlifts (No Measure)

1: Max Deadlifts Starting at 65%

2: Box Step Ups/Neg Down – 10

3: Rest

4: Max Deadlifts (Increase)

5: Box Step Ups/Neg Down – 10

6: Rest

7: Max Deadlifts (Increase)

8: Box Step Ups/Neg Down – 10

9: Rest

10: Max Deadlifts – (Incease)

30 On/30 Off – 10 Min (No Measure)

1: Bike

2: RIng Rows

3: Bike

4: Lunge to Squat

5: Bike

6: Inchworms

7: Bike

8: Inverted Plank

9: Bike

10: Plank Jacks

Fitness – Wed, Dec 18

By

Honey Badger Gym – Fitness

Snatch (EMOM 10
Minutes 0,1,2 70%
Minute 3 Rest
Minute 4,5,6 75%
7 Rest
Minute 8-9 80%)

Metcon (AMRAP – Reps)

9 Min Clock

Amrap 4

T2b

3,6,9,12….

6 Double DB box step overs 20″

1 Minute Rest

Amrap 4

Pull Ups

3,6,9,12…

25′ Double DB walking lunge

RX+ 50s/35s c2b

RX 35s/25s

Pico Core and pull up movement of your choice.

Fitness – Wed, Dec 18

By

Honey Badger Gym – Fitness

Snatch (EMOM 10
Minutes 0,1,2 70%
Minute 3 Rest
Minute 4,5,6 75%
7 Rest
Minute 8-9 80%)

Metcon (AMRAP – Reps)

12 Min Clock

Amrap 5

T2b

Box Jumps

3,6,9,12….

2 Minute Rest

Amrap 5

Pull Ups

DB Snatch

3,6,9,12…

RX+ 50/35 c2b 24/20

RX 35/25 24/20

Pico Core and pull up movement of your choice. Box step up
Reps of both rounds combined is your score

Fitness – Wed, Dec 18

By

Honey Badger Gym – Fitness

Snatch (EMOM 10
Minutes 0,1,2 70%
Minute 3 Rest
Minute 4,5,6 75%
7 Rest
Minute 8-9 80%)

Metcon (AMRAP – Reps)

12 Min Clock

Amrap 5

T2b

Box Jumps

2,4,6,8,10….

2 Minute Rest

Amrap 5

Pull Ups

Hang DB Snatch

2,4,6,8,10….

(2L, 4R, 6L, 8R…)

RX+ 50/35 c2b 24/20

RX 35/25 24/20

Pico Core and pull up movement of your choice. Box step up
Reps of both rounds combined is your score