Category: WOD

Fitness – Wed, Mar 12

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Honey Badger Gym – Fitness

Back Squat (EMOM3
5×3
Building to a 3 rep max)

Metcon (Time)

For Time

10 Min Time Cap

Spicy RX+

10 Sandbag cleans 150/100

20 Burpee box jump overs 24/20

400m Run

20 Burpee box jump overs

10 SB Cleans

* Barbell Cleans 205/133

Mild RX

10 Sandbag Cleans 100/70

15 Burpee box jump overs 24/20

400m Run

15 Burpee box jump overs

10 SB Cleans

* Barbell 155/83

Pico

8 Cleans Sandbag or Barbell

16 Burpee box step ups 20″

200m run

16 Burpee box step ups

8 Cleans

Badger S&C – Tue, Mar 11

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Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Windmills – 10

Toe Taps – 10

Down/Up Dog – 4

Downdog To Taps – 10

Runners/Hammy – 4

Thread the Needle – 8

Groin Stretch – 4 Each

Tin Man RDL’s/Figure 4’s

Squat/Hammy – 4

Run to Curb and Back

Bootcamp Burpees – 4

DB Deadlifts – 5

E5MOM – 4 Rounds (No Measure)

Partner Relay:

200m Run

Plate to OH – 10

Burpee Over Plate – 6

DB Deadlifts – 10

Fitness – Tue, Mar 11

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Honey Badger Gym – Fitness

Metcon (AMRAP – Rounds and Reps)

4 Min windows until failure

28 min Cap

RX

Indy option

10 Calorie Row

10 Wall Balls 20/14

10 T2b

Add 2 reps to each movement each round

Team of 2 option

16 Calorie Row

16 Wall Balls

16 T2b

add 2 reps each round

Pico

Indy option

8 Calorie Row

8 Wall Balls 14/10

8 alt leg v-ups

Add 2 reps each round

Team option

14 Calorie Row

14 WAll Balls

14 V-ups

Add 2 reps each round

Badger S&C – Mon, Mar 10

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Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Groin Stretch – 4 Each

Thread the Needle – 8

Down/Up Dog – 4

Inchworms with Push Up – 4

Squat/Hammy Stretch – 4

Toe Taps – 10

Good Mornings – 10

Windmills – 10

Tin Man RDL’s/Figure 4’s

PVC Pass Throughs/Around the World

Barball Warm-Up:

Good Morning to Press – 5

OHS – 5

Hang Snatch Pulls – 5

RDL’s – 5

Thoracic Stretch – 30 Sec

Hang Snatch

1: 3 Power/3Squat Snatch @65

2: Sn. Grip RDL/Pulls – 3&3

3: 3 Power/3 Squat Snatch @65

4: Sn/ Grip RDL/Pulls – 3&3

5: 2 Power/2 Squat Snatch @70

6: Sn/ Grip RDL/Pulls – 3&3

7: 2 Power/2 Squat Snatch @70

8: Sn/ Grip RDL/Pulls – 3&3

9: 2 Power/1 Squat Snatch @75

10: 1 Power/1 Squat Snatch @80

AMRAP – 8 Min (No Measure)

Bike – 5 Cals

KB Swings – 10

A Skips – 4

Fitness – Mon, Mar 10

By

Honey Badger Gym – Fitness

Metcon (No Measure)

Every 5 Min for 6 Rounds

(good reps, not to see how fast you can do it)

Rounds 1,3,5

12-15 DB Bench

10 Deadlifts (should be unbroken sets)

Max rep push ups

200m Run

Rounds 2,4,6

25 Banded tricep push downs

Max set of the hardest pull up variations you can do for multiple reps

max rep empty bar Bicep curl

200m farmer carry