Category: WOD

Fitness – Wed, Apr 16

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Honey Badger Gym – Fitness

Clean and Jerk (EMOM 11
Hang clean drop reset
Clean and jerk
Building
Rest min 4 and 8)

Metcon (Time)

For Time

15 min cap

Spicy RX+

21-15-9

Deadlifts 185/115

Burpee box jumps 24/20

Rest :60

9-6-3

Power Cleans 185/115

Burpee box jumps 30/24

MIld RX

155/85

24/20

Pico

21-15-9

Deadlifts

Burpee box step ups 20″

Rest :60

9-6-3

Power Cleans

Burpee box step ups or jumps 20″

Badger S&C – Tue, Apr 15

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Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Down/Up Dog – 4

Heel to Toe Rocks – 10

Windmills – 10

Samson with a Twist – 4

Thread the Needle – 8

Inchworms – 4

Bootcamp Burpees – 4

Tin Man RDL’s/Hurdles

Good Mornings – 10

DB Press – 5 Each

DB Dead Lift – 5 Each

DB Snatch – 4

Thoracic Stretch – 30 Sec

E3MOM – 6 Rounds (No Measure)

Team of 2

Farmers Carry – 8

DB Snatch – 20

Burpees over DB – 12

Fitness – Tue, Apr 15

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Honey Badger Gym – Fitness

Metcon (Calories)

3 Rounds

8 Min on 2 Min off

RX

50/40 Calorie Row

50 Wall Balls 20/14

Max Bike cals

Pico

36/24 Calorie Bike

40 Wall Balls 14/10

Max calorie row
score is cals combined

Badger S&C – Mon, Apr 14

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Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Squat/Hammy Stretch – 4

Down/Up Dog – 4

Thread the Needle – 8

Groin Stretch – 4

Samson with a Twist – 4

Knee to Wall – 4

Lunge to Squat – 4

Barbell Warm-Up:

Good Mornings – 5

Stepback Lunge – 4

Back Squat – 5

RDL’s – 5

Pigeon Pose – 30 Sec

Front Rack Lunge (Lifting off Vibes but mark your ending weight)

1: Stepback Lunge with Squat – 10

2: Stepback Lunge with Squat – 10(I)

3: Rest

4: Stepback Lunge with Squat – 10(I)

5: Stepback Lunge with Squat – 10(I)

6: Rest

7: Stepback Lunge with Squat – 10(I)

8: Stepback Lunge with Squat – 10(I)

9: Rest

10: Max Back Squat

AMRAP – 9 Min (No Measure)

Single Arm Alt. KB Swings – 12

DB Push Press – 12

100m Run

Fitness – Mon, Apr 14

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Honey Badger Gym – Fitness

Metcon (Time)

15 Minute time cap

3 Rounds

Max rep Barbell bench press

Immediately into

Push ups for the same number of reps

400m Run

*Minimum of 10 reps on the bench, if you cant get at least ten lower the weight. Shot for 15+ reps at least on rounds 1&2.
Men

Rx 70% of Bodyweight

Pico 60% of Bodyweight

Woman

RX 60% of Bodyweight

Pico 40-50% of bodyweight

Metcon (AMRAP – Reps)

EMOM 8

RX

Even min max HSPU

Odd min Max T2b

Pico

Even Min max DB shoulder press DB or BB

Odd max core movement
all the reps combined is your score