Category: WOD

Fitness – Mon, Apr 21

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Honey Badger Gym – Fitness

Metcon (No Measure)

EMOM 30

1 – :40 sec Max Push ups

2 – 6 Clean and jerks

3 – :40 sec Max T2b/ Core

4 – 8 50′ Shuttle runs

5 – :40 Sec max goblet squats

6 – Rest

Spicy 135/93. 53/35

RX 115/83 53/35

Pico

Fitness – Sat, Apr 19

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Honey Badger Gym – Fitness

Metcon (Time)

Teams of 3

RX+135/95

RX 115/85

90/75 Calorie Row

90 Front squats

90 Pull Ups

60/45 Calorie Row

60 Snatches

60 Pull ups

30/20 Calorie Row

30 Thrusters

30 Pull Ups

Pico

80/60 Calorie Row

80 Front squats

80 Pull Up variations

50/40 calorie Row

50 snatches

50 Pull up variations

30/20 Calorie row

20 thrusters

20 pull up variations

Badger S&C – Fri, Apr 18

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Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Tin Man RDL’s/Figure 4’s

Good Mornings – 10

Windmills – 10

Wide Base Inchworms – 4

Down/Up Dog – 4

Runners/Hammy Stretch – 4

Shoulder Wipers – 4 Each

PVC Pass Throughs – 5

PVC Around the World -5

Barbell Warm Up:

Good Morning – 5

Elbow Rotates – 10

Strict Press – 5

Push Press – 5

Thoracic Stretch – 30 Sec

Push Press (10 Min)

Build to a heavy 1 Rep Max

Then 90% of that 3sx2r

Metcon – 12 Min Cap (No Measure)

50 – KB Swings

40 – Air Squats

30 – DB Snatches

20 – Push Ups

10 – Pull Up or Pull Up Variation

Every 2 min Starting at 0 do 6 Shuttle Runs

Fitness – Fri, Apr 18

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Honey Badger Gym – Fitness

Metcon (Weight)

Every 3 min x 3

16 barbell back rack step back lunges building from last week

Metcon (Time)

For Time

20 min time cap

RX

400m farmer carry 50s/35s

100 Double unders

50 DB snatches 50/35

100 Doube unders

400m Farmer carry

Pico

400m farmer or burden carry

100 singles

50 DB snatches

100 singles

400m farmer or burden carry

Metcon (Time)

Optional workout

Passion wod

100 Double unders

800m barbell carry 95/65

100 burpees

Badger S&C – Wed, Apr 16

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Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Groin Stretch – 4

Thread the Needle – 8

Down/Up Dog – 4

Wide Base Inchworms – 4

Samson with Twist – 4

Shoulder Wipers – 4

Squat/Hammy Stretch – 4

Tin Man RDL’s/Heel Drives

Barbell Warm-Up:

Good Morning to Push Press – 5

Back Squat – 5

Sn. Grip Upright Rows – 5

Sn. Grip RDLs – 5

Thoracic Stretch – 30 Sec

Hang Snatch

1:Hang Sn. Pull/Hang Sn. – 3&3 @65

2:RDL Snatch Grip – 8

3:Hang Sn. Pull/Hang Sn. – 3&3@65

4: RDL Snatch Grip – 8

5: Hang Sn. Pull/Hang Sn. – 2&2 @70

6: RDL Sn. Grip – 8

7: Hang Sn. Pull/Hang Sn. – 2&2 @70

8: RDL Sn. Grip – 8

9: Hang Sn. Pull/Hang Sn. – 2&1 @75

10: Hang Sn. Pull/Hang Sn. – 1&1 @80

AMRAP – 10 Min (No Measure)

Lateral box step overs – 10

Plate Hops – 20

Plate to OH – 10