by Bedlam Crossfit | Oct 24, 2018 | WOD
A1) 6,4,2 Deadlift @1111, building weight with each set. rest 1:00 A2) 8-12 total Ring Archer Push Ups rest 1:00 x 3 sets B) 6 rounds – increasing pace per set 100m run 7 Air squats 7 Hang Power Snatch (75/55) 7 Box jumps rest 1:15 C) Core 20 sit ups 20 alt jack...
by Bedlam Athlete | Oct 24, 2018 | Bedlam Athlete
Wednesday A) For Quality: 10-8-6-4-2 Dual KB Front Squats (70/44) – Scale if you need to *Aim for all sets to be unbroken B1) 8 Romanian DeadLift @30X1 @moderate load – rest 30 sec B2) 8 Weighted Box Step-Ups @moderate Load (4/Leg) X3-4 Sets – rest 2...
by Bedlam Athlete | Oct 23, 2018 | Bedlam Athlete
Tuesday A) Build to a heavy Weighted C2B B) 15 Min EMOM 1 3-5 Tough CGBP + 8-10 Hand Release Push-Ups 2 3-4 Strict HSPU to Deficit + 3-4 Kipping HSPU to Deficit 3 3 Strct C2B + 3 C2B + 6 Pull-Ups 2 Min Rest 5 Mins to Build to a heavy Push Press from the ground C) 5...
by Bedlam Crossfit | Oct 23, 2018 | WOD
A1) 5 KB PUSH PRESS + 100ft OH walk + 5KB push press tough , rest 1:00 A2) 6-10 single arm ring row @2112, per arm rest 1:00 A3) 10 pikes on rower rest 90sec – 2:00 x 3 sets B) 4 sets – Quality movement, breathing, explosive hips 4 Cleans...
by Bedlam Crossfit | Oct 22, 2018 | WOD
A1) Dual DB Walking lunges 50ft,(16 lunges total) rest 1:00 , tough A2) 10-15 Dual KB Front Rack Squat, tough, @21X1 rest 1:00 A3) 8-10 Hamstring Sliders on rower @2121 rest 1:00- 90sec x 3-4 sets B. 3 rounds For Time 15 burpees 15 PC (95/65) 15 T2B C) Core 15sec...
