by Bedlam Athlete | Oct 29, 2018 | Bedlam Athlete
AM SEssion Rowing Intervals A) 10X250m Row – increase your pace every single set – last set should be the fastest rest 1 min B) 4 Sets: rest as needed 20 Sec WEighted Hollow Rock rest 10 Sec 20 Sec Hollow Hold rest 10 sec 20 Sec Front Plank PM Session A)...
by Bedlam Athlete | Oct 27, 2018 | Bedlam Athlete
Saturday 1 PC+FS +PJ 3 Sets: @70% of C&J RM 3 Sets: @80% of C&J RM 2 PArtner Workout 2 Rounds: Every break 5 Partner burpees 400m Run – Together 100 WB (20/14) – Partion w/ partner 50 DL (205/135) – Partion w/ Partner 100 KBS (70/53) –...
by Bedlam Athlete | Oct 26, 2018 | Bedlam Athlete
Friday AM Session OFF PM Session 5 Sets: Work efficency on both movements here A) 5 Push Press @155/105 5/4 Ring Muscle Ups rest 1 min b/t sets B1) DB Bench Press X 6 reps @31X2 – rest 30 Sec B2) DB Bent Over Row X 6 Reps @31X2 – rest 30 Sec B3) 6-8 L-Sit...
by Bedlam Crossfit | Oct 26, 2018 | WOD
A1) 1 BS @32X1, rest :30- tempo dictates load. Mod-tough A2) Max set strict Pull Ups, rest :30 A3) 5-7 push ups + 15ft HSW + 5-7 push ups (5-7 push ups + 2 wall walks + 5-7 push ups) rest 2:00 x 3 sets B) 5min AMRAP 2.2, 4.4, 6.6, 8.8 etc Deadlifts (115/75) burpees...
by Bedlam Crossfit | Oct 25, 2018 | WOD
A) Option for Open Gym B) Oly Technique Goal – Position Refinement For Clean 1. 7x 1 Muscle Snatch rest 1:00 Build to a tough 2. 6 x 3 position snatch *starting from the ground rest 90sec pause for 2 sec at bottom of receiving position C) Partner WOD if Oly is...
