Category: WOD

Badger S&C – Wed, Sep 3

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Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Groin Stretch – 4

Down/Up Dog – 4

Thread the Needle – 8

Inchworms – 4

Toe Taps – 10

Windmills – 10

Heel to Toe Rocks – 10

Samsons with a Twist – 4

Runners Stretch – 4

Squat/Hammy – 4

Calf Raises – 10

Tin Man RDL’s/Heel Drives

Small/Medium/Large Hops – 10

Lunge to Squat – 4

Air Squats – 4

Conditioning – 5 Rounds (No Measure)

Carioca Shuffle – 2

Skips – 2

Butt Kicks – 2

Lateral Shuffle – 2

Leg Pump – 3 Rounds (No Measure)

Bulgarian Split Squats – 8

Goblet Squats – 10

Front Foot Elevated RDL’s – 10

Good Mornings – 10

Fitness – Wed, Sep 3

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Honey Badger Gym – Fitness

Bench Press

Week 3

Add weight from last week

<= 120# start @60% and increase by 2.5# every week
125-185 Start at 50% add 5# every week

185-255 start at 60% Add 5# every week

255-360 start at 50% Add 10# every week

360+start at 50% add 15# every week

Metcon (AMRAP – Rounds and Reps)

Amrap 15

RX

27 Double Unders

21 Air Squats

15 Push ups

9 T2b

6 Clean and jerks 135/83

Pico

27 Singles

18 Air squats

12 push ups/knee push ups

9 v-ups or alt leg vups

6 Clean and jerks

Fitness – Tue, Sep 2

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Honey Badger Gym – Fitness

Metcon (Time)

3 Rounds Every 10min

RX+

400m Run

500/450m Row

400m Run

Rest remaining time

No time cap

RX

400m Run

500/450m Row

400m Run

8 min time cap if you miss it take 100m of the row. RX only

Pico

400/350m Row

400m Run

400/350m Row

8 min time cap if you miss it take 50m off each row pico only
Score is slowest round

S&C Option (3 Rounds for time)

3 Rounds Every 10 Min

30 – KB Swings

200m Burden Carry with DB’s

350m Row

Fitness – Mon, Sep 1

By

Honey Badger Gym – Fitness

Metcon (AMRAP – Rounds and Reps)

Teams of 3

Amrap 24

One partner always working on the bike switch every :60

RX

30 Box jump overs 24/20

10 Clusters 115/73

20 Burpee pull ups

20 Snatches 115/73

10 Wall Walks

30 Front Squats 115/73

RX+ 135/95

Pico

30 Box step ups/box jumps/box overs

10 Clusters

20 Burpee pull ups or burpee to target

20 Snatches

10 Partial wall walks/ Barbell s2oh

30 Front squat/ air squats

Fitness – Sat, Aug 30

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Honey Badger Gym – Fitness

Metcon (Time)

3 Rounds for Time

RX

50/40 Calorie Bike

40 DB bench

30 Wall Balls

20 Sandbag Cleans

200 Farmer carry

RX+50s/35s 150/100

RX 35/25 100/70

Pico

40/32 Calorie Bike

35 DB bench

25 Wall Balls

15 Sandbag cleans

200m Farmer carry