Category: WOD

Badger S&C – Mon, Dec 16

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Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Down/Up Dog – 4

Thread the Needle – 4 Each

Thoracic Rotations – 4 Each

Squat/Hammy Stretch – 4

Good Mornings – 10

Windmills – 10

Heel to Toe Rocks – 10

Knee to Wall – 4 Each

Rig Squats – 4

Barbell Warm-Up:

Good Morning – 5

Elbow Rotates – 10

Back Squat – 5

Upright Rows – 5

RDL’s – 5

Pigeon Pose – 30 Sec

EMOM – Cleans (No Measure)

1: Clean Pulls @70 – 6

2: Cleans @70 – 5

3: Rest

4: Clean Pulls @75 – 5

5: Cleans @75 – 4

6: Rest

7: Clean Pulls @80 – 4

8: Cleans @80 – 3

9: Rest

10: Clean Pulls @85 – 3

AMRAP – 10 Min (No Measure)

Burpee Hurdles – 6

Frog Jumps – 6

Air Squats – 10

High Knees – 2

Fitness – Mon, Dec 16

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Honey Badger Gym – Fitness

Metcon (No Measure)

0-10

3 sets

15 Banded or empty bar good mornings

5 right 5 Left heel elevated single leg jump

10-25

Deadlift

5×3 Building more than last week no bouncing

25-40

3 sets

8-12 Single Leg RDL

10 Med ball sit up throws to the wall

8-10 Barbell Rows building in weight

Deadlift

5×3 Building

Fitness – Mon, Dec 16

By

Honey Badger Gym – Fitness

Metcon (No Measure)

0-10

3 sets

15 Banded or empty bar good mornings

5 right 5 Left heel elevated single leg jump

10-25

Deadlift

5×3 Building more than last week no bouncing

25-40

3 sets

8-12 Single Leg RDL

10 Med ball sit up throws to the wall

8-10 Barbell Rows building in weight

Deadlift

5×3 Building

Fitness – Sat, Dec 14

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Honey Badger Gym – Fitness

Metcon (Time)

With a partner for time

RX

300 Double unders

150/120 Calorie Row

100 Wall Ball 20/14

80 Box step up 50/35 24/20

60 Single arm DB thrusters 50/35

40 Burpee pogo box overs 24/20

20 Sandbag Cleans

pico

400 Singles

120/90 Calorie Row

100 Wall Balls

80 Box step up with or without weight 20″

60 Single arm DB thruster

40 Burpee box jump or get over

20 Sandbag cleans

Fitness – Sat, Dec 14

By

Honey Badger Gym – Fitness

Metcon (Time)

With a partner for time

Spicy RX+

300 Double unders

150/125 Calorie Row

100 Wall Ball 20/14

80 Box step up 50/35 24/20

60 Single arm DB thrusters 50/35

40 Burpee pogo box overs 24/20

20 Sandbag Cleans 150/100

Mild RX

200 Double Unders

125/100 Calorie Row

100 Wall Balls

80 Box Step Ups 35/25

60 Single arm DB thruster 35/25

40 Pogo Burpee box jump overs

20 Sandbag cleans 100/70

pico

300 Singles

100/75 Calorie Row

90 Wall Balls 14/10

70 Box step up with or without weight 20″

50 Single arm DB thruster

30 Burpee box jump or get over

20 Sandbag cleans