Category: WOD

Badger S&C – Fri, Mar 7

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Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Windmills – 10

Toe Taps – 10

Heel to Toe Rocks – 10

Thread the Needle – 8

Groin Stretch – 4 Each

Knee to Wall – 4 Each

Lunge to Squat – 4

Tin Man RDL’s/Figure 4’s

Heel Drives/Hurdles

Warm-Up:

Good Mornings – 5

Elbow Rotates – 10

Back Squat – 5

RDL’s – 5

Pigeon Pose – 30 Sec

Back Squat

1: 5 Speed/4 Tempo @65

2: KB Halos – 10 Each

3: 5 Speed/4 Tempo @65

4: KB Halos – 10 Each

5: 4 Speed/3 Tempo @70

6: KB Halos – 10 Each

7: 4 Speed/3 Tempo @70

8: KB Halos – 10 Each

9: 3 Speed/2 Tempo @75

10: 2 Speed/1 Tempo @80

Metcon – 4 Rounds (No Measure)

KB Swings – 12

KB Deadbugs – 12

Offset + DB OH Carries – 3

Fitness – Fri, Mar 7

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Honey Badger Gym – Fitness

Metcon (AMRAP – Rounds and Reps)

Amrap 12

Teams of 2

Spicy

21 pull ups

42 double unders

21 thrusters 95/63

18 chest to bar

36 double unders

18 thrusters 115/78

15 Bar muscle ups*

30 double unders

15 thrusters 135/83

*1 partner can perform burpee chest to bar

Mild

21 pull ups

42 double unders

21 thrusters 95/63

18 burpee pull ups

36 double unders

18 thrusters 115/73

15 c2b

30 double unders

15 thrusters 135/83

*one partner may do singles

Pico

21 jumping pull ups

42 single unders

21 thrusters 75/43

18 pull ups or jumping c2b

36 singles

18 thrusters 85/53

15 c2b or burpee jumping pull up

30 singles

15 thrusters 105/63

Badger S&C – Wed, Mar 5

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Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Thread the Needle – 8

Inchworm with Push Up – 4

Ring Rows – 5

Toe Taps – 10

Windmills – 10

Shoulder Wipers – 4 Each

Wall Angels – 10

Walking RDL’s

KB Gorilla Rows – 6

Bike for 1 Min

Barbell Warm-Up:

Good Mornings – 5

Strict Press – 5

Push Press – 5

Push Jerk – 5

Thoracic Stretch – 30 Sec

Push Jerk

1: 5 Speed/3 Tempo @65

2: KB Gorilla Rows – 10

3: 5 Speed/3 Tempo @65

4: KB Gorilla Rows – 10

5: 4 Speed/2 Tempo @70

6: KB Gorilla Rows – 10

7: 4 Speed/2 Tempo @70

8: KB Gorilla Rows – 10

9: 3 Speed/1 Tempo @75

10: 2 Speed/1 Tempo @80

40 On/20 Off – 10 Min (No Measure)

1:Row

2: Mountain Climbers

3: Row

4: Ring Rows

5: Row

6: Rest

7: Bike

8: Sit Ups

9: Row

10: DB Press

Fitness – Wed, Mar 5

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Honey Badger Gym – Fitness

Back Squat (E3MOM
4×4 @90% of last weeks heavy set of 4)

Metcon (Time)

For Time

15 Min time cap

S;picy RX+

20 T2b or v-ups

30/24 Calorie Row

40 Burpees over the rower

30/24 Calorie Row

20 T2b

Mild RX

14 T2b or v-ups

28/21 Calorie Row

35 Burpees over the rower

28/21 Calorie Row

14 T2b

Pico

20 Core Movement

25/20 Calorie Row

25 Burpees

25/20 Calorie row

20 core movement

Badger S&C – Tue, Mar 4

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Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Runners/Hammy – 4

Samson with Twist – 4

Windmills – 10

Toe Taps – 10

Row 1 Min

Good Mornings – 10

Heel to Toe Rocks – 10

Heel/Toe Talks

Tin Man RDL’s

DB Snatch – 6

Bootcamp Burpee – 5

Calf Stretch – 15 Sec Each

20 Min Amrap (No Measure)

Partner Workout:

DB Snatch – 12

Burpee to Target – 10

Row – 500m

Rest 1 Min