Category: WOD

Fitness – Fri, Mar 27

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Honey Badger Fitness LLC – Fitness

Metcon (AMRAP – Reps)

3 Min on 3 min off

5 Rounds

RX+

10 Power snatch 95/65

15 Pull ups

20 Back Squats

Max Rep Bar muscle ups

RX

10 power snatch 75/55

10 pull ups

20 back squats

max chest to bar or bar muscle up

Pico

10 power snatch

15 pull variations

20 back squats, gobblet squat, air squat

Max rep ring rows
score is max reps added together

back squats from the ground

Fitness – Wed, Mar 25

By

Honey Badger Fitness LLC – Fitness

Clean and Jerk (15 minutes to build to a heavy or max clean and jerk)

Metcon (AMRAP – Rounds and Reps)

Amrap 13

RX

21 Wall Balls 20/14

15 t2b

9 Handstand push ups

6 Power cleans 155/105

Pico

21 Wall Balls 14/10

15 core movement

9 Z press

6 power cleans

Fitness – Tue, Mar 24

By

Honey Badger Fitness LLC – Fitness

Metcon (Checkmark)

EMOM x 30

1 – 60 du

2 – 15 Russian kb swings

3 – 9 burpee box overs

4 – 15 goblet squats

5 – 200m run or 15/12 cal bike

6 – Rest

Rx+ – 70/53, 24/20

Rx – 45 du, 53/35, 24/20

Pico – 100 singles or singles/du mix, manageable weight

Fitness – Mon, Mar 23

By

Honey Badger Fitness LLC – Fitness

Bench Press (15 minutes to build to a heavy or max bench press)

Metcon (Time)

For Time

RX

500/450m Row

50 DB bench press

500/450m Row

50/40 Push ups

500/450m Row

RX 35s/25s

RX+ 50s/35s

Pico

450/400m Row

40 DB bench

450/400m row

40/30 Push ups

450/400m row

Fitness – Fri, Mar 20

By

Honey Badger Fitness LLC – Fitness

Metcon (Time)

For Time

RX

400m Run

2 Squat cleans

20 Double unders

200m Run

4 Squat Cleans

40 Double unders

200m run

6 Squat cleans

60 Double unders

200m Run

8 Squat Cleans

80 Double unders

200m Run

10 Squat cleans

100 Double unders

400m run

RX 155/95 Combo rope

RX+ 185/125 Doubles

Pico power cleans, x2 singles, all runs 200m