Bedlam Friday

Bedlam Friday

A1) 4.4 Kneeling alt. Strict press+ kneeling alt. push press per arm, pause at top, rest :30-1:00 A2) 8-10 Inverted Barbell Row pause at top rest :30-1:00 A3) :45-1:00 wall sit Rest 1:30-2:00 x 3 sets B) Benchmark WOD 1 Round of Kelly “Grace” 30 Clean +...
Bedlam Thursday

Bedlam Thursday

A) OPEN GYM B) 6 rounds @ conversational pace 2:00 Row/AD/400m run 1:00 no push up burpee + box step over 1:00 ABMSU :30 dual KB front rack hold + :30 Dual KB OH walk C) Running intervals – aim for consistent times /set 4×800 rest 1:1 D) Kipping/Butterfly...
Bedlam Wednesday

Bedlam Wednesday

A1) 5 CGBP, tough, @31X1, rest :30 A2) 15-20 heavy WB PP, rest :30 A3) AMRAP alt. Supinated and pronated ring row, 2:00-3:00 rest x 4 sets B) 3 Rds for Time 100m Farmers Carry, Moderate-Heavy Weight 50 DU 15 HPS (95/65)(75/55) 15 Push Ups 15 T2B C) Core 6-8 Dual KB...
Bedlam Tuesday

Bedlam Tuesday

A1) 10-12 Crossbody Single Arm DB/KB Deadlift , rest :30 between side A2) :30-1:00 Dual KB Deadbug rest 1:00 x 3 B) 10min EMOM Even: 10 DL 155/115 135/95 Odd: 12 Burpees C) 9 min AMRAP 200m row / 15/12 cal AD 6 DB HPC + OH / arm (50/35) (40/25) 12 Single arm DB OHS D)...
Bedlam Monday

Bedlam Monday

A) 4-6 reps of complex Back Rack Lunge R + Back Rack Lunge L + Back Squat rest 2:00-3:00 x 4 sets B) 5min AMRAP 12/10 Cal row 8 Box jump overs rest 2:00 5min AMRAP 100m run 8 pull ups 8 push ups rest 2:00 5min AMRAP 100ft Plate Push 8 Dball Cleans (4 if using the...