Category: WOD

Fitness – Wed, Feb 5

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Honey Badger Gym – Fitness

Back Squat (20 Rep back squat @80% of max
Goal is to do 20 reps unbroken, if you break rest quickly and get the 20 reps done AFAP)

Metcon (Time)

For Time

15 Min cap

Spicy RX+

21-15-9 Calorie Row

10-10-10 Burpee Pull Ups

100’/75’/50′ Double DB walking lunge 50s/35s

MIld RX

35s/25s

8/8/8 Burpee pull ups

Pico

18-12-6 Calorie Row

8-8-8 Burpees to target

100’/75’/50′ BW walking lunge

Fitness – Wed, Feb 5

By

Honey Badger Gym – Fitness

Back Squat (20 Rep back squat @80% of max
Goal is to do 20 reps unbroken, if you break rest quickly and get the 20 reps done AFAP)

Metcon (Time)

For Time

15 Min cap

Spicy RX+

21-15-9 Calorie Row

10-10-10 Burpee Pull Ups

100’/75’/50′ Double DB walking lunge 50s/35s

MIld RX

35s/25s

8/8/8 Burpee pull ups

Pico

18-12-6 Calorie Row

8-8-8 Burpees to target

100’/75’/50′ BW walking lunge

Badger S&C – Tue, Feb 4

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Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Squat/Hammy – 4

Down/Up Dog – 4

Thread the Needle – 8

Toe Taps – 10

Windmills – 10

Runners With a Twist – 4

Tin Man RDL’s/Figure 4’s

Stepback Lunge – 6

Bike for 1

Sandbag Cleans – 2

Air Squats – 4

3 On/2 Off – 25 Min (No Measure)

Partner Work

P1: Bike 10 Cals

P2: Sandbag Hold

P2: Sandbag Cleans – 4

P1: Sandbag Cleans – 4

P2: Bike 10 Cals

P2: Sandbag Hold

Fitness – Tue, Feb 4

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Honey Badger Gym – Fitness

Metcon (AMRAP – Rounds and Reps)

Amrap 25

Spicy RX+

3 Wall Walks

6 Sandbag Cleans 150/10

12/8 Calorie Bike

24 Wall Balls 20/14

48 Double Unders

Rest 2:00

Mild RX

3/2 Wall Walks

6 Sandbag Cleans 100/70

12/8 Calorie Bike

18 Wall Balls 20/14

36 Double Unders

Rest 2:00

Pico

4 Partial Wall Walks

6 Sandbag/Barbell Cleans

12/8 Calorie Bike

18 Wall Balls 14/10

48 Singles

Badger S&C – Mon, Feb 3

By

Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Windmills – 10

Toe Taps – 10

Heel to Toe Rocks – 10

Thread the Needle – 8

Groin Stretch – 4 Each

Knee to Wall – 4 Each

Lunge to Squat – 4

Tin Man RDL’s/Figure 4’s

Heel Drives/Hurdles

Warm-Up:

Good Mornings – 5

Elbow Rotates – 10

Front Squat – 5

RDL’s – 5

Pigeon Pose – 30 Sec

Front Squat – EMOM (No Measure)

1: 4 Speed/3 Tempo Down @65

2: Banded X Walks – 8 Each Way

3: 4 Speed/3 Tempo Down @65

4: Banded X Walks – 8 Each Way

5: 3 Speed/2 Tempo Down @70

6: Banded X Walks – 8 Each Way

7: 3 Speed/2 Tempo Down @70

8: Banded X Walks – 8 Each Way

9: 2 Speed/1 Tempo Down @80

10: 1 Regular @85

AMRAP – 10 Min (No Measure)

Manmakers – 5

DB Push Press – 10

Front Foot Elevated RDL’s – 10

Shuttle Runs – 5