Category: WOD

06/19/2017

By

Honey Badger Gym – CrossFit

badgers need barbells (No Measure)

3 min bike or row just above convo pace….

10 shoulder circles small>med>big

10 sh. circles in rev. sml>med>big

knee hugs down, quad pulls back

alt. groin stretch down

lunge steps w/ reach to the sky down

knee hugs down, quad pulls back

lunges w/ twist into the knee down

inch worms down

alt. leg swings down

high knees down/back in reverse

lateral high knees down/back

butt kicks down/back in reverse

smooth broad jumps down

Back Squat (10min E2MOM 2@75/80/85% 2×1@90%)

17′ Performance Edge wod 1 (Time)

For Time, w/ a partner(1 person works at a time):

2000m row

50 C2B pull-ups(pull-ups RX)

100 Hand Release Push-ups

150 Wall Balls 20/14

*tag hands with your partner to switch

*15 minute cap, reps not completed will be added as seconds

Metcon (Time)

For time:

150/100 cal bike*

*Every minute, perform 4 burpees

06/16/2017

By

Honey Badger Gym – CrossFit

badger built warm-up (No Measure)

3-5 min bike or row

25 jumping jacks

25 swinging jacks

10×3 count squat/hammy strectch

bear crawl down/back

15 jumping jacks

15 swinging jacks

bear crawl down/back

alternating groin stretch down

runners stretch back

inch worm with push up down

shoulder stretch 30 sec each side

Clean Pull ((5sets)3reps E2MOM w/ a 2 count pause at the knee)

We will begin around 100% of your 1RM clean and build moderately. Focus on bar path and solid positioning throughout the lift. Start strengthening that hookgrip as well!

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Clean (Just to check your 1RM )

Power Clean (Just to check your 1RM)

Thursday Suggestion

By

Honey Badger Gym – CrossFit

Metcon (Time)

100 DU

50 Sit-ups

Dumpster Run

80 DU

40 Sit-ups

Dumpster Run

60 DU

30 Sit-ups

Dumpster Run

40 DU

20 Sit-ups

Dumpster Run

20 DU

10 Sit-ups

Dumpster Run

06/14/2017

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

Movement + snatch prep(coaches choice)

Snatch (Build: hi hang+above knee+floor)

Reps will be touch and go, movement and successful lifts are the goal.

Metcon (No Measure)

12 min EMOM for quality:

1) 40 sec ME strict pull-ups

2) 40 sec ME hollow rocks

3) 40 sec ME strict handstand push-ups