Category: WOD

12/17/2016

By

Honey Badger Gym – CrossFit

Metcon (AMRAP – Reps)

TEAMS OF 3, 25 min AMRAP of:

(RX+)

100 Cal Row, 50 Thrusters 95/65

100 Cal Row, 50 Thrusters 135/95

100 Cal Row, 50 Thrusters 155/105

100 Cal Row, Max Thrusters 185/135

(RX)

75/45

95/65

135/95

155/105

*we’ll scale appropriately depending on abilities

12/14/2016

By

Honey Badger Gym – CrossFit

Shoulder Press (2 reps E90S for 9 min(6 sets) build to a double)

Tabata Badger (No Measure)

bike or row 3-5 min

in Tabata fashion 20s on/20s off, alternate through the following movements for 12 min:

Jumping Jacks

Hollow Rocks

Lunge Steps in place

Supermans

Bear Crawl

Hollow Rocks

Air Squats

Supermans

you will cycle through each movement 3x

Metcon (Time)

(RX+) for time:

1500m Row

100 DU

50 Calorie Bike

100 DU

1500m Row

(RX) for time:

200 mountain climbers(2for1)

75 Double Unders

50 Burpees

75 Double Unders

100 ab mat sit-ups