Category: WOD

Badger S&C – Fri, Aug 29

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Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Down/Up Dog – 4

Groin Stretch – 4

Squat/Hammy Stretch – 4

Samson wit Twist – 4

Inchworms – 4

Toe Taps – 10

Tin Man RDL’s/Heel Drives

Windmills – 10

Barbell Warm-Up:

Good Mornings – 5

Bent Over Rows – 5

RDL’s – 5

Deadlifts – 5

Deadlift

1: Tempo Down/Reg – 3&3 @70

2: Rest

3: Tempo Down/Reg – 3&3 @75

4: Rest

5: Tempo Down/Reg – 2&2 @85

6: Rest

7: Tempo Down/Reg – 2&2 – 90

8: Rest

9: Tempo Down/Reg – 1&1 – 95

10: Rest

AMRAP – 8 Min (AMRAP – Rounds and Reps)

Plate Ground to OH – 10

Row 200m

Box Step Ups – 10

Fitness – Fri, Aug 29

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Honey Badger Gym – Fitness

Power Snatch (5 sets every 2:00
Building to 70% effort, start light, move well

1 Power snatch
1 Hang power snatch
1 Over head squat (if capable) )

Metcon (Time)

For Time

15 min time cap

RX+

25′ HSW or 4 Wall Walks

10 Bar muscle ups

10 DB snatch 50/35

25′ HSW or 4 Wall Walks

15 Chest to bar Pull ups

15 DB snatch

25′ HSW or 4 Wall Walks

25 Pull UPs

25 DB snatches

Mild RX

4 Wall walks or 8/6 HSPU

6 BMU/10 C2b

10 DB snatches 35/25

4 Wall Walks or 8/6 HSPU

10 C2b/ 15 PUll UPs

15 DB snatches

4 Wall Walks or 8/6 HSPU

20 Pull Ups

20 DB snatches

Pico

5 partial wall Walks or 10 DB S2OH

10 pull up variations

10 dB snatches

5 PWW or 10 DB s2oh

15 Pull up variations

15 DB snatches

5 PWW or 10 DB s2oh

20 pull up variations

20 DB snatches

Badger S&C – Wed, Aug 27

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Honey Badger Gym – Badger S&C

Warm-Up (Checkmark)

Machine for 2 min

Windmills – 10

Toe Taps – 10

Inchworms – 4

Down/Up Dog – 4

Thoracic Rotations – 4

Runners/Hammy – 4

Samson with Twist – 4

Heel to Toe Rocks – 10

Small/Med/Big Hops – 10

Lunge to Squat – 4

40 On/20 Off – 10 Rounds (10 Rounds for reps)

1: Plank Jacks

2: Leg Lifts

3: Jump Squats

4: Skips

5: Rest

Hamstring Burner – 4 Rounds (No Measure)

Good Mornings – 10

Front Foot Elevated RDL’s – 10

Single Leg Glute Bridge – 10

Reverse Nordics – 10

Fitness – Wed, Aug 27

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Honey Badger Gym – Fitness

Bench Press (1 set
Max rep bench press at a your percentage of your of 1 rep max
Rest 60 Seconds
At 50% of that Max rep bench press)

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 (Calories)

5 rounds

2 Min on 1 off

Spicy RX+

8 T2b

6 Bar over burpees

4 Clean and jerks 135/85

Max Calorie bike

Mild RX

8 T2b

6 Bar over burpees

4 Clean and jerks95/75

Max calorie bike

Pico

8 core movements

6 Bar over burpee

4 Clean and jerks

Max calorie Bike
Score is your lowest round calories

Badger S&C – Tue, Aug 26

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Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 min

Heel to Toe Rocks – 10

Windmills – 10

Runners/Hammy – 4

Samson with Twist – 4

Squat/Hammy – 4

Thread the Needle – 8

Tin Man RDL’s/Heel Drives

Good Mornings – 5

Shuttle Run – 4

Stepback Lunge – 4

KB Swings – 4

On for 3 Off for 2 – 5 Rounds (AMRAP – Rounds and Reps)

Long Shuttle Runs – 4

Stepback Lunge – 10

KB Swings – 10