Category: WOD

Fitness – Fri, Jan 17

By

Honey Badger Gym – Fitness

Snatch (E2MOM x 6
Building
2 Hang snatch (1 above the knee 1 bologna) power or full)

Metcon (AMRAP – Rounds)

EMOM 10

Spicy RX+

1 Wall Walk

3 Burpee box jump overs 30/24

5 Deadlifts 225/143

Mild RX

1 Wall Walk

3 Burpee box jump overs 24/20

5 Deadlifts 185/103

Pico

2 Partial wall walks

3 burpee box get overs or to target

5 deadlifts
All movements in the same minute. If you fail the emom continue as an amrap

Score is Rounds completed in the emom

Fitness – Fri, Jan 17

By

Honey Badger Gym – Fitness

Snatch (E2MOM x 6
Building
2 Hang snatch (1 above the knee 1 bologna) power or full)

Metcon (AMRAP – Rounds)

EMOM 10

Spicy RX+

1 Wall Walk

3 Burpee box jump overs 30/24

5 Deadlifts 225/143

Mild RX

1 Wall Walk

3 Burpee box jump overs 24/20

5 Deadlifts 185/103

Pico

2 Partial wall walks

3 burpee box get overs or to target

5 deadlifts
All movements in the same minute. If you fail the emom continue as an amrap

Score is Rounds completed in the emom

Fitness – Fri, Jan 17

By

Honey Badger Gym – Fitness

Snatch (E2MOM x 6
Building
2 Hang snatch (1 above the knee 1 bologna) power or full)

Metcon (AMRAP – Rounds)

EMOM 10

Spicy RX+

1 Wall Walk

3 Burpee box jump overs 30/24

5 Deadlifts 225/143

Mild RX

1 Wall Walk

3 Burpee box jump overs 24/20

5 Deadlifts 185/103

Pico

2 Partial wall walks

3 burpee box get overs or to target

5 deadlifts
All movements in the same minute. If you fail the emom continue as an amrap

Score is Rounds completed in the emom

Badger S&C – Wed, Jan 15

By

Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Shoulder Wipers – 4 Each

Fan Outs – 4 Each

Wall Sit with OH Press – 10

Down/Up Dog – 4

Inchworms with Pushup – 4

Shoulder Taps – 10

Good Mornings – 10

Windmills – 10

Lunge to Squat – 4

Heel to Toe Rocks – 10

Samson with Twist – 4

Barbell Warmup:

Good Mornings – 5

Anderson Press – 3

Front Squat – 5

RDL’s 5

Front Rack Stretch – 30 Sec

EMOM – 10 Min (No Measure)

1: Anderson Press – 10

2: Tempo Air Squat – 6

3: Rest

4: Anderson Press – 8

5: Tempo Air Squat – 6

6: Rest

7: Anderson Press – 6

8: Tempo Air Squat – 6

9: Rest

10: Anderson Press – 4

AMRAP – 10 Min (No Measure)

Spanish Squats – 10

Plate OH Walking Lunge – 25′

Plate Taps – 20

Good Mornings – 10

Fitness – Wed, Jan 15

By

Honey Badger Gym – Fitness

Back Squat (4 x 8 @ 70-75%
Every 3:00
If last week was easy add weight. If you were struggling stay at 70% )

Metcon (Time)

Partner 5.41

For Time 15 Min cap

3/3

6/6

9/9

12/12

15/15

18/18

21/21

Thrusters

Bar facing burpees

RX 95/63

Mild 75/53

Pico 45/33
Split reps however