Category: WOD

Badger S&C – Tue, Dec 17

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Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Heel to Toe Rocks – 10

Toe Taps – 10

Squat/Hammy – 4

Down/Up Dog – 4

Thread the Needle – 4 Each

Inchworms – 4

Shuttle Runs – 4

Knee Tucks/Quad Pulls

Lunge – 6

KB Swings – 8

KB Marches – 10

Calf Stretch – 30 Sec

E5MOM – 5 Rounds (No Measure)

Long Shuttle Runs – 6

KB Marches – 30

Alt. One Armed KB Swings – 20

Walking Lunge – 2

Fitness – Tue, Dec 17

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Honey Badger Gym – Fitness

Metcon (No Measure)

EMOM 30

RX+

1- 10-15 DB Bench

2- 60 Double Unders

3- 10-15 HSPU

4- 15 Wall Balls

5-15/12 Calorie Bike

6- Rest

RX

1- 10-15 DB Bench

2- 40 Double Unders

3- HSPU with mat

4- 15 Wall Balls

5- 12/10 Calorie Bike

6- Rest

Pico

1- 10-15 DB Bench

2- 50 Singles

3- 10-15 Shoulder press

4 -12 Wall Balls 14/10

5- 10/8 Calorie Bike

6 – Rest

Fitness – Tue, Dec 17

By

Honey Badger Gym – Fitness

Metcon (No Measure)

EMOM 30

RX+

1- 10-15 DB Bench

2- 60 Double Unders

3- 10-15 HSPU

4- 15 Wall Balls 20/14

5- :60 Farmer carry with bench DBs 25′

6- Rest

RX

1- 10-15 DB Bench

2- 40 Double Unders

3- HSPU with mat 8-12 or :40 of work

4- 15 Wall Balls 20/14

5- :60 Farmer carry 25′

6- Rest

Pico

1- 10-15 DB Bench

2- 50 Singles

3- 10-15 Shoulder press

4 -12 Wall Balls 14/10

5- :60 farmer carry or shuttle runs 25′

6 – Rest

Badger S&C – Mon, Dec 16

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Honey Badger Gym – Badger S&C

EMOM – Cleans (No Measure)

1: Clean Pulls @70 – 6

2: Cleans @70 – 5

3: Rest

4: Clean Pulls @75 – 5

5: Cleans @75 – 4

6: Rest

7: Clean Pulls @80 – 4

8: Cleans @80 – 3

9: Rest

10: Clean Pulls @85 – 3

AMRAP – 10 Min (No Measure)

Burpee Hurdles – 6

Frog Jumps – 6

Air Squats – 10

High Knees – 2