Category: WOD

Fitness – Wed, Jan 15

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Honey Badger Gym – Fitness

Back Squat (4 x 8 @ 70-75%
Every 3:00
If last week was easy add weight. If you were struggling stay at 70% )

Metcon (Time)

Partner 14.5

Amrap 12

3,3,6,6,9,9……

Thrusters

Bar facing burpees

RX 95/63

Mild 75/53

Pico 45/33
Split reps however

Badger S&C – Tue, Jan 14

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Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Down dog Taps – 10

Inchworms with Push – 4

Runners/Hammy Stretch – 4 Each

Groing Stretch – 4 Each

Tin Man RDL’s/ Heel Drives

A Skips – 2

Crossovers – 10

Windmills – 10

Thread the Needles – 8

Thoracic Rotations – 4 Each

KB Farmers Carry – D/B

KB Z Press – 6

Barbell Warm Up:

Good Mornings – 5

Back Squat – 5

Elbow Rotates – 5

RDL’s – 5

Deadlift – 5

Pigeon Pose – 30 Sec

EMOM – 5 Rounds (No Measure)

1: Deadlifts – 12

2: KB Farmers Carry – 6

3: KB Z Press – 12

4: Row – 8-10 Cals

5: Rest

Fitness – Tue, Jan 14

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Honey Badger Gym – Fitness

Metcon (AMRAP – Rounds and Reps)

Amrap 25

Spicy Rx+

50 Double Unders

10 T2b

50 Double Unders

10 Pull Ups

50/40 Calorie Bike

Add 5 T2b/pull ups each round

MIld RX

35 Double Unders

5 T2b

35 Double unders

5 Pull ups

35/28 Calorie Bike

Add 5 t2b/pull ups each round

Pico

50 singles

5 core movements

50 singles

5 Pull up variation

28/20 Calorie Bike

Add 5 core/ pull up each round

Fitness – Tue, Jan 14

By

Honey Badger Gym – Fitness

Metcon (AMRAP – Rounds and Reps)

Amrap 25

Spicy Rx+

50 Double Unders

10 T2b

50 Double Unders

10 Pull Ups

35/25 Calorie Bike

Add 5 T2b/pull ups each round

MIld RX

35 Double Unders

5 T2b

35 Double unders

5 Pull ups

30/24 Calorie Bike

Add 5 t2b/pull ups each round

Pico

50 singles

5 core movements

50 singles

5 Pull up variation

25/18 Calorie Bike

Add 5 core/ pull up each round