Category: WOD

Badger S&C – Wed, Oct 8

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Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Groin Stretch – 4

Thread the Needle – 8

Down/Up Dog – 4

Squat/Hammy – 4

Runners/Hammy – 4

Samsons with a Twist – 4

Toe Taps – 10

Calf Raises – 10

Tin Man RDL’s/Heel Drives

Barbell Warm-Up:

Good Mornings – 5

Back Squat – 5

Elbow Rotates – 10

RDL’s – 5

Back Squat

1: 3 Tempo Down/3 Speed – @65%

2: 4 Regular – @65%

3: Rest

4: 2 Tempo Down/2 Speed – @75%

5: 3 Regular – @75%

6: Rest

7: 1 Tempo Down/1 Speed – @85%

8: 2 Regular – @85%

9: Rest

10: 1 Regular – @90%

AMRAP – 10 Min (No Measure)

Plate Hops – 20

Plate OH Lunge – 10

Leg Lifts – 10

Bike – 5 Cals

Fitness – Wed, Oct 8

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Honey Badger Gym – Fitness

Bench Press (E3MOM
5×5 @60-70% Deload week will test 1 rep next week)

Metcon (AMRAP – Rounds and Reps)

Amrap 12

Spicy RX+

6 Shoulder To Overhead 135/85

12/9 Calorie Bike

18 Push ups

Mild

6 Shoulder to overhead 105/75

12/9 Calorie Bike

18/15 Push ups

Pico

6 Shoulder to overhead

12/9 Calorie Bike

15 Push up variations

Fitness – Tue, Oct 7

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Honey Badger Gym – Fitness

Metcon (AMRAP – Reps)

3 Rounds 8 Min on 2 Min off

Spicy RX+

800m Run

Amrap

7 T2b

7 Box Jumps

7 Russian KB swings 70/53

Mild 53/35

Pico

400m Run

Amrap

7 Core Movements

7 box jump or step ups

7 Russian KB swings
Score is total reps combined

S&C Option (AMRAP – Rounds and Reps)

3 Rounds 8 Min on 2 Min off

200m Run

AMRAP

10 KB Deadbugs

10 Step Ups

10 KB Single Arm Alt. Swings

Badger S&C – Mon, Oct 6

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Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Heel to Toe Rocks – 10

Toe Taps – 10

Windmills – 10

Down/Up Dog – 4

Thread the Needle – 8

Thoracic Rotations – 4

Squat/Hammy – 4

Runners/Hammy – 4

Samsons with Twist – 4

Groin Stretch – 4

Barbell Warm-Up:

Good Mornings – 5

Elbow Rotates – 10

Front Squat – 5

RDL’s – 5

Hang Clean

1: 3 Power + 3 Squat – 65%

2: 4 Hang Pulls – @65%

3: Rest

4: 2 Power + 2 Squat – @75%

5: 3 Hang Pulls – @75%

6: Rest

7: 1 Power + 1 Squat – 85%

8: 1 Pull – @85%

9: Rest

10: 1 Squat – 90%

AMRAP – 8 Min (No Measure)

Plate Ground to OH -10

Burpees over Plate – 8

Shuttle Runs – 8

Fitness – Mon, Oct 6

By

Honey Badger Gym – Fitness

Back Squat (E3MOM
5×5 @ 70%
Deload week we will test our 1 rep max next week)

Metcon (Time)

3 Rounds for time

18 min time cap

RX

500/450m Row

50′ single DB overhead walking lunge

200m Run

50’Single DB overhead walkling lunge

RX 50/35 Overhead

Mild 35/25 Hold DB however

Pico

50′ BW or Single DB walking lunge

200m Run

50′ Walking lunge

400/350m Row