Category: WOD

Thursday Suggestion

By

Honey Badger Gym – CrossFit

Metcon (Time)

100 DU

50 Sit-ups

Dumpster Run

80 DU

40 Sit-ups

Dumpster Run

60 DU

30 Sit-ups

Dumpster Run

40 DU

20 Sit-ups

Dumpster Run

20 DU

10 Sit-ups

Dumpster Run

06/14/2017

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

Movement + snatch prep(coaches choice)

Snatch (Build: hi hang+above knee+floor)

Reps will be touch and go, movement and successful lifts are the goal.

Metcon (No Measure)

12 min EMOM for quality:

1) 40 sec ME strict pull-ups

2) 40 sec ME hollow rocks

3) 40 sec ME strict handstand push-ups

06/13/2017

By

Honey Badger Gym – CrossFit

badgers need barbells (No Measure)

3 min bike or row just above convo pace….

10 shoulder circles small>med>big

10 sh. circles in rev. sml>med>big

knee hugs down, quad pulls back

alt. groin stretch down

lunge steps w/ reach to the sky down

knee hugs down, quad pulls back

lunges w/ twist into the knee down

inch worms down

alt. leg swings down

high knees down/back in reverse

lateral high knees down/back

butt kicks down/back in reverse

smooth broad jumps down

Metcon (3 Rounds for reps)

4 min AMRAP:

27 Hang Power Cleans 115/73

27 Wallballs 20/14

27 Calorie Bike

Rest 4:00

4 min AMRAP:

21 Hang Power Cleans 115/73

21 Wallballs 20/14

21 Calorie Bike

Rest 4:00

4 min AMRAP:

15 Hang Power Cleans 115/73

15 Wallballs 20/14

15 Calorie Bike

RX+ 135/93, WBs to 10ft

06/12/2017

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

Front Squat (12minE2MOM 2×70,75,80,85%, 2×1@90%)

Metcon (AMRAP – Rounds and Reps)

18min AMRAP w/a partner:

30 KB Swings 70/53

20 Box Jump Overs 20″

15 Toes to Bar

10 Goblet Squats 70/53

RX+ 18min AMRAP:

18/12 Calorie Row

15 Box Jump Overs 24/20″

12 TTB

9 DB Front Squats 50s/35s

Sunday Suggestion

By

Honey Badger Gym – CrossFit

Metcon (No Measure)

3 Rounds:

5 Strict Handstand Pushups

5 Strict Pull-ups

10 Dumbbell Strict Presses

10 DB Bent Over Rows (each arm)

Then,

100 Calorie Bike

Then,

3 Rounds:

5 Strict Handstand Pushups

5 Strict Pull-Ups

10 Dumbbell Strict Presses

10 DB Bent Over Rows (each arm)