Category: WOD

Fitness – Wed, Mar 5

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Honey Badger Gym – Fitness

Back Squat (E3MOM
4×4 @90% of last weeks heavy set of 4)

Metcon (Time)

For Time

15 Min time cap

S;picy RX+

20 T2b or v-ups

30/24 Calorie Row

40 Burpees over the rower

30/24 Calorie Row

20 T2b

Mild RX

14 T2b or v-ups

28/21 Calorie Row

35 Burpees over the rower

28/21 Calorie Row

14 T2b

Pico

20 Core Movement

25/20 Calorie Row

25 Burpees

25/20 Calorie row

20 core movement

Badger S&C – Tue, Mar 4

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Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Runners/Hammy – 4

Samson with Twist – 4

Windmills – 10

Toe Taps – 10

Row 1 Min

Good Mornings – 10

Heel to Toe Rocks – 10

Heel/Toe Talks

Tin Man RDL’s

DB Snatch – 6

Bootcamp Burpee – 5

Calf Stretch – 15 Sec Each

20 Min Amrap (No Measure)

Partner Workout:

DB Snatch – 12

Burpee to Target – 10

Row – 500m

Rest 1 Min

Fitness – Tue, Mar 4

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Honey Badger Gym – Fitness

Metcon (Time)

30 Min Clock

Every 5 Min for 6 Rounds

RX+

Rounds 1,3,5

2 Wall Walks

3 Bar Muscle ups

4 Snatch 135/83

5 Box Jumps 30/24

10 Pull Ups

50 Double Under

Rounds 2,4,6

50 Double Unders

10 Pull ups

5 Box Jumps

4 Snatch

3 BMU

2 Wall Walks

RX

Rounds 1/3/5

2 Wall Walks

3 BMU or burpee pull Ups

4 Snatch 95/73

5 Box Jumps 24/20

10 Pull Ups

30 Double Unders

Rounds 2/4/6

30 Double Unders

10 Pull Ups

5 Box Jumps

4 Snatch

3 BMU or BPU

2 Wall Walks

Pico

Rounds 1,3,5

2 Burpee Pull Ups

3 Partial Wall Walks

4 Snatch

5 Box jump or step ups

10 Pull up variations

50 singles

Rounds 2/4/6

50 Singles

10 Pull up variations

5 box jump or step up

4 snatch

3 partial wall walks

2 burpee pull ups
score is your slowest round

Badger S&C – Mon, Mar 3

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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 – 5

Back Squat – 5

Hang Clean – 5

RDL’s – 5

Thoracic Stretch – 30 Sec

Hang Clean

1: 3 Powers/3 Squats @65

2: RDL’s + Pulls – 3&3

3: 3 Powers/3 Squats @65

4: RDL’s + Pulls – 3&3

5: 2 Powers/2 Squats @70

6: RDL’s + Pulls – 3&3

7: 2 Powers/2 Squats @70

8: RDL’s + Pulls – 3&3

9: 2 Powers/1 Squat @75

10: 1 Power/1 Squat @80

AMRAP – 12 Min (No Measure)

Box Step Overs – 10

Farmers Carry – 4

200m/100m Run

Fitness – Mon, Mar 3

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Honey Badger Gym – Fitness

Metcon (No Measure)

EMOM 30

1- 10 Deadlifts + 12 DB Curls

2- 12-18 DB Bench + max set of push ups

3- Rest

4-:45 Min plate hold out front back on the wall

5- 20 Band tricep push down + 8/6 Calorie Sprint

6- Rest