Category: WOD

11/07/2016

By

Honey Badger Gym – CrossFit

Squats sound good to me (warm-up) (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 (4 reps E2MOM for 10min @ 60/70/75/80/80%)

Metcon (Time)

10 rounds:

7 SDHP 95/65

7 Front Squats

7 Push Jerks
Pick a weight that is light, moving quickly is the goal.

Saturday Blender

By

Honey Badger Gym – CrossFit

Metcon

Metcon (AMRAP – Reps)

4 rounds 40 on/ 20 off For Total Reps

Box Jump Overs (24/20)

Wall Balls (20/14)

Ab Mat Sit Ups

Double Unders

Hand Release PushUps

RX+

30/24″ box

30/20# Wall Ball

GHD Sit Ups

Double Unders

Hand Stand PushUps

11/04/2016

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

3-4 min bike or row

then make money get turnt x shoulder prep mashup warmup

Push Press (3-2-2-1-1-1 E2MOM for 12 min)

build by feel to a heavy single

Metcon (Time)

1000m Row Buy-in

then

21-15-9

Overhead Squats 115/80

KB Swings 70/53
substitute back squats or front squats for OHS if necessary, use a challenging but doable weight.

11/02/2016

By

Honey Badger Gym – CrossFit

Busy Badger (warm-up) (No Measure)

honey badger “400” jog

bear crawl down/back in reverse

alternating groin stretch 6 each side w/3 count

runners stretch 5 each side w/5 count

wide base 5-4-3-2-1 push-up

shoulder stretch 30 count each side

Shoulder Press (3 reps E2MOM for 10 min)

Build by feel. If you’re going to miss, make it happen on the last set.

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

5 Bar Muscle-ups

10 Clapping Push-ups

15 Air Squats

20 Calorie Row
scales:

hardest pullup variation in your arsenal

perfect pushups, hrpu or go to knees or use box for clapping pushups

use the rig, or med ball for air squats

kb swings for row