10/16/2016 suggestion
Honey Badger Gym – OPEN GYM
Metcon (No Measure)
8min EMOM: 12/10 Calorie Row
Rest 2:00
8min EMOM: 40 Double-Unders
Rest 2:00
8min EMOM: 12/10 Calorie Row
8min EMOM: 12/10 Calorie Row
Rest 2:00
8min EMOM: 40 Double-Unders
Rest 2:00
8min EMOM: 12/10 Calorie Row
Every 3 min for 7 rounds:
Food4Less lap
12 TTB
standing straddle stretch 3 min
bike or row 3 minutes
lunge steps down/back in reverse
alternating groin stretch down
inch worms half way
runners stretch half way
lunge steps with a jump down
squat/hammy stretch 3 count each x10
drop and reset each rep, if you miss you may not try again or go up for the next set.
(RX+)AMRAP 15:
5 Ring Muscle-ups
10 Power Cleans 135/93
25 Wallballs 20/14
RX = bar muscle ups
scale for muscle ups will be reverse med ball burpees
3 rounds
25 Bike Cals
20 Row Cals
15 Bench Press 135/93
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
we’ll sub the run for a 5 min bike or row today
start moderate and build
For time:
HB”400″ + Dumpster run
27 Deadlifts 185/135
54 Sit-ups
reverse Food4Less lap + Dumpster run
21 Deadlifts
42 Sit-ups
Food4Less Lap
15 Deadlifts
30 Sit-ups
Dumpster run
9 Deadlifts
18 Sit-ups