Category: WOD

04/30/2016

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

bike or row for 6 minutes

alt groin stretch down

inch worms half way

bear crawl back backwards

runners stretch down

inchworm half way

shoulder stretch 20 sec each side 2x

Power Clean (E2MOM for 12 min 2 reps)

Metcon (Time)

100 pushups

everytime you break, run to curb and back.
A break counts as resting in the bottom or falling from the plank position. A pushup starts in a plank and ends in a plank.

04/29/2016

By

Honey Badger Gym – CrossFit

Squats sound good to me (No Measure)

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

Back Squat (E2:30s 4-4-4-4 @ 70-80% no belt/sleeves/oly shoes)

No gear today. If those percentages are too heavy without gear, this is a good opportunity to go a lil lighter and work on our movement.

Metcon (Time)

7 rounds:

7 thrusters 100/70

7 burpees to target(no more than 6″)

04/28/2016

By

Honey Badger Gym – Rowing

Warm-up (No Measure)

Pause Drill

Alternate between adding in and taking away the “Body Away” pause position. Have a friend or coach operate the drill and tell you when to “go” from pause position to pause position. Total time will be 8 minutes of drill.

2x

2min Arms Away, Catch

2min Arms Away, Body Away, Catch

Metcon (No Measure)

Row x 1000m, 1000m, 1500m, 2000m w/4:00 rest

Drag Factor/Damper: Open

Stroke Rate: Open

Split: 2k+4, 2k+6, 2k+6, 2k+8

Rest: 4:00/piece

04/27/2016

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

5 slow rounds:

10 barbell jumping goodmornings

15 barbell rows

20 doubles or singles

then

(snatch grip)

5 jump shrugs

5 high and outsides

5 muscle snatches

5 alt. squat + snatch balances (10 total squats)

Snatch (E2MOM 3 reps starting around 60%)

reps can be touch and go, or dropped and reset for each. If dropping do not take more than 5 seconds to get back to the bar.

Metcon (Time)

Run(left) to curb & back

rest 60 seconds

Run 1 lap(food4less)

rest 2 minutes

Run 2 laps

rest 3 minutes

Run “honey badger 400” route + food4less lap + another “honey badger 400” route…

04/26/2016

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

push press+push jerk+split jerk (E2MOM for 10 min 1 complex, build by feel)

Metcon (AMRAP – Reps)

AMRAP 6 Minutes:

2 Squat Cleans 185/123lbs

2 TTB

2 Squat Cleans 185/123lbs

4 TTB

2 Squat Cleans 185/123lbs

6 TTB

2 Squat Cleans 185/123lbs

8 TTB

etc…