Category: WOD

Fitness – Wed, Oct 15

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Honey Badger Gym – Fitness

Bench Press (Build to a 1 rep max )

Metcon (Time)

For Time

15 min time cap

RX

10-9-8-7-6-5-4-3-2-1

PUll ups

Push ups

Hang power clean 115/75

RX+

Strict pull ups 135/95

Pico

Pull up variation, push up variation,

S&C Option (No Measure)

For Time

15 min time cap

RX

10-9-8-7-6-5-4-3-2-1

Deadlift (same weight as cleans)

Hand Release Push Ups

Hang Power Cleans (choose spicy weight)

Fitness – Tue, Oct 14

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Honey Badger Gym – Fitness

Metcon (AMRAP – Reps)

3 Rounds

8 min on 2 min off

RX

3,6,9,12,15,18 etc

Round 1

Calorie Row

Toe 2 Bar (core movement)

Round 2

Calorie Row

Box step ups

Round 3

Calorie Row

Box jumps

RX 50/35 24/20
All reps combined is the score

S&C Option (AMRAP – Rounds and Reps)

3 Rounds

8 on/2 off

3,6,9,12,15,18 etc

Round 1

Calorie Row

DB Push Press

Round 2

Calorie Row

Box step ups

Round 3

Calorie Row

DB Thrusters

Fitness – Mon, Oct 13

By

Honey Badger Gym – Fitness

Back Squat (Build to a 1 rep max )

1-Mile Run (Time)

Max Effort 1-Mile Run

S&C Option (3 Rounds for time)

3 Rounds for time:

Round 1

200m run

20 KB Swings

Round 2

400m run

15 KB Swings

Round 3

200m run

10 KB swings

Fitness – Sat, Oct 11

By

Honey Badger Gym – Fitness

Metcon (Time)

For Time teams of 2

RX

100/80 Calorie Bike Partner 1

Inconvenient shuttles partner 2

Switch whenever After the bike is done

60 Double DB box step over

50 Double DB shoulder to overhead

40 Box jump overs

30 Handstand push ups

20 synchro 1 arm DB thruster

10 alternating farmer carries curb and back is 1

RX +50s/35s 24/20

RX 35s/25s 24/20

Pico

80/60 Calorie Bike Partner 1

Inconv shuttles runs Partner 2

Swithc whenever then after

60 Double DB or BW step overs

50 Double DB shoulder to overhead

40 box jump or step overs

30 Puhs ups/hspu

20 Synchro 1 Arm db thrusters

10 Alternating farmer carry curb and back

Fitness – Fri, Oct 10

By

Honey Badger Gym – Fitness

Power Clean (E2MOM
5 sets
Building to a heavy power clean double. Reset between reps, quick breath between reps)

Metcon (Time)

Spicy RX+

30 Pull Ups

30 Bar over burpees

10 Deadlifts 225/155

20 C2b

20 Bar over burpees

15 Deadlifts 225/155

10 Bar muscle ups

10 Bar over burpees

20 Deadlifts 225/155

Mild

25/20 Pull Ups

25 Bar over burpees

10 Deadlifts 185/125

20/15 Chest to bar or pull ups

20 Bar over burpees

15 Deadlifts 185/125

10 BMU/c2b/pull ups

10 burpees over the bar

20 Deadlifts 185/125

Pico

25 Ring rows

15 Burpees over the bar

10 Deadlifts

20 Ring rows

15 Burpees over the bar

15 Deadlifts

10 Ring rows

10 burpees over the bar

20 DEadlifts

S&C Option (Time)

Metcon

Team of 2

40 Jumping Pull Ups

20 Bar over Burpees

20 Deadlifts

30 Jumping Pull Ups

10 Bar Over Burpees

15 Deadlifts

20 Jumping Pull Ups

10 Bar Over Burpees

10 Deadlifts