Category: WOD

09/26/2016

By

Honey Badger Gym – CrossFit

Busy Badger (warm-up) (No Measure)

honey badger “400” jog

bear crawl down/back in reverse

alternating groin stretch 6 each side w/3 count

runners stretch 5 each side w/5 count

wide base 5-4-3-2-1 push-up

shoulder stretch 30 count each side

Front Squat (5 reps E2MOM for 10 min @ 80%)

Everest (Time)

21 Power Snatches 115/80

21 Pull-ups

15 Overhead Squats

15 C2B Pull-ups

9 Squat Snatches

9 Bar Muscle-ups

09/23/2016

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

Power Clean (3 reps E2MOM for 10 min)

touch and go reps only

the Axe (AMRAP – Rounds and Reps)

(RX+)12 min AMRAP:

15 Calorie Row

12 Burpee Box Jumps 24/20

9 Clean & Jerks 135/93

(RX) 12 min AMRAP(alt. movements w/ a partner):

15 KB swings 70/53

12 Burpee BJ 24/20

9 Clean and Jerks 135/93

09/21/2016

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

snatch warm-up(Coaches choice)

Hang Snatch (2 reps E2MOM for 12 min)

start moderate and build, reps must be consecutive. no drops

Metcon (AMRAP – Rounds and Reps)

(RX+) 15 min AMRAP:

55 Power Snatches (95/63)

55 Pull-Ups

55 Calorie Bike

55 HSPU

(RX)15 min AMRAP:

55 Power Snatches (75/50)

55 Pull-Ups

55 step ups 20″

55 Push Press (75/50)