Category: WOD

10/09/2016

By

Honey Badger Gym – OPEN GYM

Metcon (No Measure)

4 Rounds (not for time):

15 Abmat Sit-ups

20 Hip Extensions

25 Flutter Kicks

30 Banded Good Mornings

10/08/2016

By

Honey Badger Gym – CrossFit

the basic badger warm-up (No Measure)

lunge steps down/back in reverse

10 air squats

10 situps

runners stretch down

alt. cross kicks back

10 air squats

10 situps

alt. groin stretch down

inch worm back

10 air squats

10 situps

10 push-ups

shoulder stretch 20 sec each side x2
perform 15 reverse flyes after each set of air squats

Metcon (Time)

30 CTB PU

food4less lap

15 Squat Cleans (135/93)

honey badger “400”

15 Squat Cleans (135/93)

food4less lap

30 CTB PU

10/07/2016

By

Honey Badger Gym – CrossFit

make money get turnt (warm-up) (No Measure)

long bear crawl + 5 air squats

lunge steps

long bear crawl + 10 air squats

lunge steps in reverse

long inch worm + 15 air squats

runners/hip flexor stretch half way

alt. groin stretch half way + 10 push ups

duck walks half way + 10 push ups

alt. groin stretch half way + 10 push ups

Front Squat (3-2-2-1-1-1 E2MOM for 12 min)

starting with a moderate weight we will build to a heavy single every 2 minutes for 12 minutes

Metcon (Time)

For Time:

15 hspu

27 clean & jerks 95/65

15 hspu

21 power snatches 115/80

15 hspu

15 clean & jerks 135/95

15 hspu

9 power snatches 155/105
if not going as RX, one weight will be used and hand release pushups will be the alternate movement for hspu

10/06/2016 suggestion

By

Honey Badger Gym – OPEN GYM

Metcon (No Measure)

EMOM 20:

Min 1: 50′ Prowler Push or mountain climbers(each leg is 1 rep)

Min 2: 15 Kettlebell Swings (53/35#)

Min 3: 50′ Walking Lunge

Min 4: Sit-ups

10/05/2016

By

Honey Badger Gym – CrossFit

shoulder prep circuit (warm-up) (No Measure)

15 band pull aparts or bent over flyes

10 reverse hspu shrugs or plate shrugs

10 shoulder rotates each arm (light)

10 snow angels w/ a Y shrug (light)

30 foot hs walk or 20 count hold or 30 count overhead weight active hold
followed by a Coach Tyler ROM wod

Shoulder Press (3 reps E2MOM for 10 min)

find a comfortable starting weight and build

Metcon (Time)

1500m Row

100 DU

50 Wall Balls 20/14

100 DU

1500m Row
scales:

100 russian swings for row

singles for doubles

lighter wieght wall ball