Browsing category WOD

2K Breakdown

Friday 4.18.14   Warm Up: line drills   Honeybadgers: push up lovin’ week 2 of 6  EMOTM, 10’ 10 push up if you fail to complete 10 reps at any given minute, rest the following minute, and then pick up at -2 reps the on the next minute. If you completed all 100

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Carry the Load

Thursday 4.17.14 Warm Up: scap push up x20 jump rope x200   Honeybadgers: pull up virtuosity  A: hanging scap slides x 10 negatives 4 x 4-6 1 Arm DB Row 3 x 12 (Click for demo) *For the negatives, get a box that allows you to easily jump your chest to

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Swingers

Wednesday 4.16.14   Warm Up: junkyard dog (T, no over-under)x15 do a burpee at the start of every rep then: 30-50 ab mat sit up lunge compass x5   Honeybadgers: front rack walking lunge, week 2 of 6  10m FRWL- get 5x10m at your heaviest weight from last week, rest

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Tabata Tuesday

Tuesday 4.15.14 Warm Up: pass through x10 push up x10 to 10m ab disc 20 mountain climbers 2 rounds   Honeybadgers: pull up virtuosity-do this if you have 0-10 pull ups. Week 2 of 6.  AMRAP pull-ups, then: C: hanging ecap slide x10 band pull up 4x 6-8 low ring row (legs straight;

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Killer Karen+Barmanda

Monday 4.14.14 Warm Up  thoracic flow x5 each run 800m squat progression 20-15-10 (air-jump-tuck)   Honeybadgers: Secret Service Snatch Test prep, week 2 of 6  EMOTM, 10’ 3 snatch R/L+ 12 sit up (even) 25 double under (odd) if you can, use a heavier KB than you had last week-

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Team Kelly

Saturday 4.12.14   Oly Hour: tall cleans and tall snatches   then:   snatch it, clean it, jerk it: 1.1.1   WOD: Team Kelly    20’ AMRAP, in teams of 3: Team mate #1 runs 400M while #2 does box jump (step down) and #3 does wall ball. When the

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Turrible 2K

Friday 4.11.14   Warm Up: line drills   Honeybadgers: push up lovin’ week 1 of 6  pull up tech, 5’ EMOTM, 10’ 10 push up if you fail to complete 10 reps at any given minute, rest the following minute, and then pick up at -2 reps the on the next minute.   

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Beast of Burden

Thursday 4.10.14 Warm Up: scap push up x20 jump rope x200   Honeybadgers: pull up virtuosity  B: Hanging Scap Slides x 10 EMOTM for 10 Minutes – static hang for 6-10 seconds. The first 5 minutes should be chin over the bar, the last 5 minutes should be arms at

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The Hundo

Wednesday 4.9.14   Today’s note: get a logbook. We want you writing down everything you do at the gym.    Warm Up: med ball warm up   Honeybadgers: front rack walking lunge, week 1 of 6  take 5 attempts to establish your heaviest 10m UNBROKEN front rack walking lunge. Rest

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Tabata Tuesday

Over the next 6 weeks, Honeybadgers will be following the 6-week Pull Up Virtuosity program, while Skunkworks will be on a 6-week Muscle Up Virtuosity program.  Tuesday 4.8.14 Warm Up: pass through x10 push up x10 to 10m ab disc 20 mountain climbers 2 rounds   Honeybadgers: pull up virtuosity-do

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