Bedlam Wednesday

Bedlam Wednesday

A) 10min to Build up to a heavy set of 3 Push Press no pause, rest 1:30 -2:00. B) Pulling Volume accumulation :10-:20 elevated ring hollow hold + AMRAP ring row, rest 1:00 15-25ft HSW (6-8 box walk outs) rest 1:00 x 4 sets C) For Time 50-40-30-20-10 – DU...
Bedlam Tuesday

Bedlam Tuesday

A) 6-8 DB Lunge + SLDL combo per leg, rest :30 between legs 1:00- 2:00 x 4 sets B) 6-8 Kang Squats, pausing 2 sec in each position +20 curtsy lunges (weighted optional) rest 90sec x 3-4 sets C) 4 sets – Mix and Match *Change the order you perform movements each...
Bedlam Monday

Bedlam Monday

A) PS+Hang Snatch + OHS Build to a tough for 6-8 sets, rest 2:00 minutes B) Partner WOD – 15 min AMRAP – partition as needed 100 Wall balls 80 BJ overs 60 plate ground to overhead (45/25) 400m run **together** C) Core – 12min EMOM 1- :30 weighted...
Bedlam Friday

Bedlam Friday

A)  3 tall clean , tough load, Pause at bottom of squat for 2 sec rest 1:00-2:00 x 4 sets B) Barbell Cycling – Power Clean 8min EMOM 1- 200m run (Scale to 150m if takes longer than 45sec) 2- 3 Tough, tng PC 70-75% of 1RM C) 100 Push Ups for Time After every 25,...
Bedlam Thursday

Bedlam Thursday

A) Open Gym Grab a coach, work on a skill, make up a workout, etc. B) 30minutes low and slow 75% effort 3:00 row/AD/600m run 15 no push up burpees 100m Waiters carry (One KB in the front rack, one in a farmer carry, switch hands after 50m) C) IGT 1:00 row 1:00...