Category: WOD

09/29/2016 suggestion

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Honey Badger Gym – OPEN GYM

Metcon (No Measure)

3 rounds:

2 min max bike or row

10 med ball squats

10 ground to OH

10 med ball burden runs to curb and back

(you choose weight and hold the ball any style you see fit)

09/28/2016

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Honey Badger Gym – CrossFit

Warm-up (No Measure)

clean&jerk warm-up(coaches choice)

Clean and Jerk (2 reps E2MOM for 10 min)

If you miss, you may not try again in the time domain, and you cannot go up in weight. Move well, dont miss.

Metcon (Time)

1 Round:

Honey Badger “400”

80 Double-unders

21 Hang Power Cleans 135/93

then 2 Rounds:

Food4Less Lap

40 Double-unders

15 Hang Power Cleans 135/93

then 3 Rounds:

Dumpster Run

20 Double-unders

9 Hang Power Cleans 135/93

09/27/2016

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Honey Badger Gym – CrossFit

the basic badger warm-up (No Measure)

lunge steps down/back in reverse

10 air squats

10 situps

runners stretch down

alt. cross kicks back

10 air squats

10 situps

alt. groin stretch down

inch worm back

10 air squats

10 situps

10 push-ups

shoulder stretch 20 sec each side x2

Metcon (3 Rounds for reps)

5 min AMRAP:

Buy-in: 50 Wallballs 20/14

12 Deadlifts 185/135

12 Bar-Over Burpees

Rest 5:00

5 min AMRAP:

Buy-in: 35 Wallballs 20/14

9 Deadlifts 225/155

9 Bar-Over Burpees

Rest 5:00

5 min AMRAP:

Buy-in: 20 Wallballs 20/14

6 Deadlifts 275/185

6 Bar-Over Burpees

09/26/2016

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

Front Squat (5 reps E2MOM for 10 min @ 80%)

Everest (Time)

21 Power Snatches 115/80

21 Pull-ups

15 Overhead Squats

15 C2B Pull-ups

9 Squat Snatches

9 Bar Muscle-ups