by Bedlam Crossfit | Oct 24, 2017 | WOD
A) Build up to a heavy set of 5 Strict Press B1) 5 Strict Press @ 85-90% of A, rest 1:00 B2) 8-10 supinated ring row @2020, rest 1:00 X 3-4 sets C) 4 rounds FT 15-12 cal row 3-4 Wall Walks 12 C2B (5-7 MU/BMU) 12 Box...
by Bedlam Athlete | Oct 24, 2017 | Bedlam Athlete
A1) Strict PU, 3×12-15, Rest 1-2 Min, Keep sets as big as possible A2) Strict HSPU, 3×12-15, Rest 1-2 Min, Keep sets as big as possible B1) Weighted Strict Dips, 3×7, Heavy, Rest 1 Min B2) Pendlay Row, 3×7, Heavy, Rest 1 Min C) 20 Min EMOM 10 BJO...
by Bedlam Athlete | Oct 22, 2017 | Bedlam Athlete
10 EMOM 5 PS @ 65% B) BS @ 30X0, No Pause at Top, 5×3 @ 75%, Rest 2-3 Min C) 5 Rounds: 10 OHS (115, 75) 12 GHD Sit-UPs 15/12 Cal Row D) Accumulate 3 Min of L-Sit on Parallettes Every Break, 20 sec Side Plank, Alternate...
by Bedlam Crossfit | Oct 22, 2017 | WOD
A) 5×5 Front Squat @ 75% 1RM FS Rest 2-3:00 between sets B) 6 sets 7 Heavy KBS 6 burpees over bar 5 PC+OH (115/75)(135/95) Rest 1:00-2:00 C) Optional Core
by Bedlam Athlete | Oct 21, 2017 | Bedlam Athlete
7 Min AMRAP 200m Run 12 Thruster (95, 65) + 5 Min Rest + 7 Min AMRAP 40 DU 20 PC (95) 10 Dips + 5 Min Rest + 7 Min AMRAP 7 MU 7 Cal AD 7 T2B 7 Cal...
