Category: WOD

12/21/2015

By

Honey Badger Gym – CrossFit

make money get turnt (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
then shoulder stretch 30 sec each side 2x

Back Squat (5-5-5-5-5 @ 90% of 5rm BS)

rest 2-3 minutes between sets. Scale weight back if need be. Sometimes heavy is just heavy.

Metcon (Time)

6 rounds:

16 pullups

8 push jerks 135/93

RX+

16 c2b pullups

8 push jerks 165/108

12/19/2015

By

Honey Badger Gym – CrossFit

(No Measure)

run the loop

then

3 rounds of:

21 wall balls

7 burpees

Snatch (5-5-5 @ 70-80% drop and reset for each rep)

Metcon (Time)

RX+

35 burpees to 6″ target

25 clean & jerks 135/93

15 parallette HSPU (12″/8″)

Team RX

70 burpees

50 clean & jerks 135/93

30 hspu

partners alternate every 5 reps

12/18/2015

By

Honey Badger Gym – CrossFit

(No Measure)

3 rounds

20 calorie row

10 OHS

Back Squat (find new 5RM (5-10lbs more))

Metcon (Time)

30-20-10

Alt. DB Snatch 70/50

Air Squat

Hand Release Push Ups

(rest 1 min)

RX+

12-9-6

DB squat snatch 70/50

HSPU

Ring Dip

(rest 3 min)

12-9-6

DB squat snatch 70/50

HSPU

Ring Dip

(rest 3 min)

12-9-6

DB squat snatch 70/50

HSPU

Ring Dip

12/16/2015

By

Honey Badger Gym – CrossFit

(No Measure)

3 rounds of:

400m run or 500m row

10-15 hollow arch swings or

10-15 ctb pullups or pullups

then

4 rounds of:

50 ft HS walk as fast as possible or

45 sec HS hold or

30 reps OH weight shrugs

(rest as needed between sets)

Push Jerk (5-5-5-5-5 @ 75% or 80% if feeling good)

Metcon (AMRAP – Reps)

RX+

12 min AMRAP

150 wall balls 20/14

90 Double Unders

30 ring MU

RX = bar MU

all others use hardest option available, C2B, pu, jumping pu.

no penalty for doubles today

12/15/2015

By

Honey Badger Gym – CrossFit

shoulder prep circuit (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
then 2 rounds w/ empty barbell

5 power cleans

5 push jerks

5 front squats

5 hang cleans

5 split jerks

misfit clean complex (2 clean complexes E2MOM for 10 min @ 80-90% of 1rm)

1 power clean

1 push jerk

1 front squat

1 hang clean

1 split jerk
scale weight if need be, dont be a dummy.

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
if not doing hspu, seated db or kb press