by Bedlam Crossfit | Aug 24, 2017 | WOD
A1) 5-7 Tough CGBP @30×1 rest 1:30-:00 A2) 12-15 DB Push Press, tough, rest :30-1:00 A3) Max FLR Hold Rest 2:00 x 4 sets B) MAP 2 1:00 on / 1:00 of @ 85% 4 sets :30 AD :30 no push up burpees Rest 1:00 1:00 walking lunges 1:00 rest Rest 3:00-5:00 4 sets :30 row...
by Bedlam Crossfit | Aug 23, 2017 | WOD
A) 6 sets, rest 1:30-2:00 between sets 2 Snatch Pulls + 2 PS @ 70%-75% 1 RM Snatch *you Reset between snatches B) 12 sec AD sprint Every 3minutes for 6 sets C) optional core 8min EMOM 1- :30 Hollow tuck Hold 2- :20 hollow rock...
by Bedlam Athlete | Aug 23, 2017 | Bedlam Athlete
A1) Weighted Pistol Box Squats, 4×5-7/Leg, Moderate, Rest 1 Min A2) Romanian DL @ 30X0, 4×5, Heavy, Rest 1 Min B) 5 Rounds: 200m Run 2 Bear Complex (155, 105) + 7-10 Min Rest + 3 Rounds: 15 PU 10 GHD Sit-Ups 5/3 D-Ball Over Shoulder (100) + 7-10 Min Rest + 1...
by Bedlam Crossfit | Aug 22, 2017 | WOD
A1) 4-7 Strict PU @31X2 rest 1:00 A2) Strict Dips @31X2 rest 1:00 X 3 sets B1) 8-10 Supinated Pendlay Row, rest 1:00 B2) (4-6) (8-10) Parallette Push ups rest 1:00 X 3 sets C) 4 Rounds FT 12 C2B 12 box jump (24/20) 12 burpees...
by Bedlam Athlete | Aug 22, 2017 | Bedlam Athlete
A1) Strict Weighted C2B, 3×5, Heavy, Rest 1 Min A2) Strict HSPU to Deficit, 3×5, Moderate, Rest 1 Min B1) Alt. Single Arm DB Bench Press w/ Static Hold, 3×7/Arm, Moderate, Rest 1 Min B2) Supinated Bent-over Row, 3×7, Moderate, Rest 1 Min C) 16 Min...
