Bedlam Wednesday

5min AMRAP 150m row 4/3 WALL WALK 5min Rest   5min AMRAP 10/7 CAL AD 10 BOX JUMP 5min rest   5min AMRAP 8 OHS (95/65) 8 BURPEES OVER BAR 5min Rest   5min AMRAP 8 PU 8 KBS (72/53) 8 slam ball over shoulder 5min...

Bedlam Tuesday

A1) 3-5 Tough CGBP, rest :30-1:00 A2) 6-8 Hinge row, rest 1:00 X 3 rounds   B) 9 MIN Gymnastic Skill EMOM 1- 8-10 supinated pendlay row tough 2-:20-:30 pike box around the world (r and l turns) 3- :20-30 arch hold snow angels C) 4rds For Time 200m run 15 push ups...

Bedlam Monday

A) Min 0-15 Build up to a tough/heavy set of 2 Front Squats Min 20-25 EMOM 2 FS @80% of 1RM Front Squat   B) 8min AMRAP 3.3 6.6 9.9… Power cleans (135/95) (115/75) WB (20/14)

Bedlam Thursday

Open Gym   30min AMRAP @ 75% 2:00 row 2:00 bike 1:00 singles 1:00 plank hold   C) Gymnastic Skill Focus: Bar Muscle up 3 rounds for quality NFT 20 bench pike hollow lat pull downs 3-5 Kip swing starts 10 shoulder press downs 5-7  to “Get out of the pool”...