Category: WOD

Fitness – Fri, Jul 10

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Honey Badger Fitness LLC – Fitness

Shoulder Press (10 min to build to a truck nut triple + 1)

Metcon (Checkmark)

4 sets

8 reps heavy DB press

max barbell bench @M70% W50% of body weight

3 Sets

10 reps skull cursher

10 DB curls

3 sets

10 DB lateral raises

10 DB front raises

20 Band pull aparts

Fitness – Wed, Jul 8

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Honey Badger Fitness LLC – Fitness

Deadlift (15 minutes to build to a truck nut triple + 1)

Metcon (AMRAP – Rounds and Reps)

Amrap 12

RX

9 T2b

12 DB snatch 50/35

15 Burpee box jump overs

Pico

9 core movements

12 DB snatch

15 burpee box jump or step ups

Fitness – Tue, Jul 7

By

Honey Badger Fitness LLC – Fitness

Metcon (Checkmark)

3 Rounds every 10 min

RX

Round 1 – 100/80 Calorie Bike

Round 2 – 100/80 Calorie Row

Round 3 – 1 mile run

Pico

Round 1 – 70/50 Calorie bike

Round 2 – 70/50 Calorie Row

Round 3 – 400-800m Run

Fitness – Mon, Jul 6

By

Honey Badger Fitness LLC – Fitness

Hang Clean (Every :90 X 7
3 hang cleans building1)

Metcon (Time)

For Time

RX

30 Pull ups

20 Front squats 115/75

10 Wall Walks

20 Shoulder to overhead 115/75

30 Pull ups

Pico

30 Pulling variations

20 front squats

10 Inch worms

20 Shoulder to overhead

30 pulling variations

Fitness – Sat, Jul 4

By

Honey Badger Fitness LLC – Fitness

Hero workout Nate (Checkmark)

Chief Petty Officer Nate Hardy was killed Sunday Feb. 4, 2012, during combat operations in Iraq. Nate is survived by his wife, Mindi, and his son, Parker.

Team of 2

20 minute Amrap

(alternate full rounds)

• 2 Muscle ups

• 4 hspu

• 8 kettle bell swings 70/53

Muscle up scale – burpee pull up or chest to bar

HSPU scale- push ups or pike push ups