Category: WOD

10/29/2018

Honey Badger Gym – Extra Guac

Metcon (No Measure)

(Pre wod)

Snatch Complex 5 Sets:

Power Snatch + Overhead Squat + Snatch Balance + Hang Snatch

Stamina Squatting:

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 3 Front Squats

Even Minutes: 6 Back Squats

Barbell Loaded at 55% of 1RM Front Squat (For Both Lifts)

Perform 10 Power Clean and Jerks (115/80) instead of thrusters in the wod if doing all of this first

10/28/2018

Honey Badger Gym – Extra Guac

Metcon (Calories)

10 min AMRAP:

Bike for Calories

On the 1:00 – 2 Dumbbell Power Snatches

On the 2:00 – 4 Dumbbell Power Snatches

On the 3:00 – 6 Dumbbell Power Snatches

On the 4:00 – 8 Dumbbell Power Snatches

On the 5:00 – 10 Dumbbell Power Snatches

On the 6:00 – 8 Dumbbell Power Snatches

On the 7:00 – 6 Dumbbell Power Snatches

On the 8:00 – 4 Dumbbell Power Snatches

On the 9:00 – 2 Dumbbell Power Snatches

Dumbbell: (50/35)

10/27/2018

Honey Badger Gym – CrossFit

Metcon (AMRAP – Rounds and Reps)

25 min AMRAP:

(Teams of 3)

3 Bar Muscle Ups*

8 Box Jump Overs 24/20

10/7 Calorie Row

*perform 5 burpee pullups or burpee to jumping pullups if not doing bar muscle ups

*partners complete full rounds before switching out

10/26/2018

Honey Badger Gym – CrossFit

Deadlift (establish a heavy 6-4-2)

Build to a Heavy Set of 6/4/2 in the deadlift. Once you establish your 6 rep, the next must be 4, and the next must be 2. Note what you hit on 6 and 4 in the comments.

Metcon (AMRAP – Reps)

7 min AMRAP:

Wallballs 20/14

On the Minute – 5 Deadlifts 225/155
choose a moderate weight on deadlifts that can be completed unbroken every set.

10/24/2018

Honey Badger Gym – CrossFit

Warm-up (No Measure)

:30 Seconds Each

Easy Row

Push-up to Down Dog

Moderate Row

Walking Samson + Air Squat at Top

Faster Row

Spiderman Crawls

w/Empty Barbell:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

then 2 rounds w/PVC(try to go narrower round 2)

30 seconds pass throughs

30 seconds OHS

Overhead Squat (10 min to establish a heavy 3 for the day)

Metcon (Time)

For Time:

50/35 Calorie Row

35 Lateral Barbell Burpees

50 Overhead Squats 95/63
Choose a weight you can perform 21+ reps unbroken with solid positions. We should be aiming to get the overhead squats done in 3-5 sets.