Category: WOD

Badger S&C – Wed, Apr 23

By

Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Runners/Hammy – 4

Knee Tucks/Quad Pulls

Tin Man RDL’s/Heel Drive

Groin Stretch – 4

Lunge to Squat – 4

Calf Raises – 10

Windmills – 10

Barbell Warm-Up:

Good Morning to Squat – 5

Press Behind Neck – 5

Stepback Lunge – 4

Pigeon Pose – 30 Sec

Front Rack Lunge

1: Stepback Lunge + Squat – 10 (I)

2: Rest

3: Stepback Lunge + Squat – 8 (I)

4: Rest

5: Stepback Lunge + Squat – 6 (I)

6: Rest

7: Stepback Lunge + Squat – 4 (I)

8: Rest

9: Stepback Lunge + Squat – 2 (I)

10: Max Back Squat

Metcon – 4 Rounds (No Measure)

Bent Over Rows – 10

Barbell Curls – 10

Strict Press Behind Neck – 10

Tricep Ext. – 10

Fitness – Wed, Apr 23

By

Honey Badger Gym – Fitness

Snatch (EMOM
1 snatch
Minutes 1,2,3
60%
Minute 4 Rest
Minutes 5,6,7
65%
Minute 8 Rest
Minutes 9,10
70%)

Metcon (Time)

3 Rounds For time

Spicy RX+

4 Power Snatch 135/93

6 POGO Burpees

15 C2b

45 Double Unders

Mild RX

4 Power Snatch 115/83

6 POGO Burpees

15 Pull Ups

30 Double Unders

Pico

4 Power snatch

6 POGO burpees

15 pull up variations

45 singles

Badger S&C – Tue, Apr 22

By

Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Heel to Toe Rocks – 10

Toe Taps – 10

Windmills – 10

Squat/Hammy – 4

Samson with Twist – 4

Bootcamp Burpee – 4

Tin Man RDL’s

Air Squats – 5

Curtsy Lunge – 4

Row for 1 Min

Burpee Over Rower – 2

KB Goblet Squats – 3

Leg Wipers – 10

E5MOM – 4 Rounds (No Measure)

Row – 10 Cal

Burpee Over Rower – 10

KB Goblet Squats – 10

KB Curtsy Lunge – 10

Fitness – Tue, Apr 22

By

Honey Badger Gym – Fitness

Metcon (AMRAP – Rounds and Reps)

Amrap 25

RX

400m Run

30/24 Calorie Bike

Parking lot lap farmer carry 50s/35s

Pico

200m Run

30/24 Calorie Bike

Parking lot lap farmer carry

Badger S&C – Mon, Apr 21

By

Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Tin Man RDL’s/Heel Drives

Inchworms – 4

Down/Up Dog – 4

Thoracic Rotations – 4

Samson – 4

Windmills – 10

Heel to Toe Rocks – 10

Shoulder Wipers – 4

Wall Angels – 10

Barbell Warm-Up:

Good Mornings – 5

Upright Rows – 5

Bent Over Rows – 5

Pec Stretch on Rig – 30 Sec

Bench Press

1: Regular/Tempo – 4/4 @65

2: Lu Raises – 10

3: Reg/Tempo – 4/4 @70

4: Lu Raises – 10

5: Reg/Tempo – 3/3 @75

6: Lu Raises – 10

7: Rest

8: Reg/Tempo- 2/2 @80

9: Reg/Tempo – 1/2 @85

10: Regular @90

AMRAP – 8 (No Measure)

Bench Hops – 12

WB Lateral Tosses – 10 Each Side

Broad Jumps – 6