Category: WOD

08/15/2016

By

Honey Badger Gym – CrossFit

shoulder prep circuit (warm-up) (No Measure)

15 band pull aparts or bent over flyes

10 reverse hspu shrugs or plate shrugs

10 shoulder rotates each arm (light)

10 snow angels w/ a Y shrug (light)

30 foot hs walk or 20 count hold or 30 count overhead weight active hold
line up across the rig:

alt. groin stretch down

lunge steps back in reverse

duck walks down

lunge steps back in reverse

runners stretch down

inch worms back

squat stretch and hamstring stretch 10 x 3 count each

Overhead Squat (12 min to establish 1RM)

Metcon (Time)

15 OHS, 135/95

15 C2B Pull-ups

15 Squat Snatches, 135/95

15 C2B

15 Front Squats, 135/95

15 C2B

15 Squat Cleans, 135/95

15 C2B

08/12/2016

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 (3 sets of 6 reps start around 65%)

Metcon (Time)

(RX+)

30 Power Cleans, 225/153

30 Burpees Over the Bar

30 Calorie Assault Bike

(RX)

30 Power Cleans, 185/118

30 Burpees Over the Bar

30 Calorie Row

08/11/2016 Rowing

By

Honey Badger Gym – Rowing

Warm-up (No Measure)

Pick Drill:

2:00 Legs Only

2:00 Legs And Body Only

Steady 5 minute Build Row:

Building stroke rate from 16 to a 32. Objective is to settle into each stroke rate for 1 minute and work on consistency. Use your breathing to set a rhythm.

S/R in Order: 16/20/24/28/32

Metcon (No Measure)

Row x 1000m, 2000m, 4000m

Drag Factor/Damper: Open

Stroke Rate: Open

Split: 2k+10, 2k+12, 2k+14

Rest: 5 min

08/10/2016

By

Honey Badger Gym – CrossFit

Snatch (12 min to establish 1RM)

Metcon (AMRAP – Reps)

7 min AMRAP:

HSPU

EMOM starting at 0:00, 5 front squats @ 185/123

08/09/2016

By

Honey Badger Gym – CrossFit

make money get turnt (warm-up) (No Measure)

long bear crawl + 5 air squats

lunge steps

long bear crawl + 10 air squats

lunge steps in reverse

long inch worm + 15 air squats

runners/hip flexor stretch half way

alt. groin stretch half way + 10 push ups

duck walks half way + 10 push ups

alt. groin stretch half way + 10 push ups

Deadlift (12 min to establish a heavy double (no mix grip))

Metcon (Time)

4 Rounds:

30 russian swings (note weight used)

Food4Less lap

30 ab mat situps

(RX+) 4 Rounds:

500 Meter Row

Food4Less lap

30 GHDSU