Bedlam Friday – Week 5

Bedlam Friday – Week 5

A1. 6-8 Back Rack Lunge + Back Squat Combo rest :45 x 3 sets A2. :45 amrap Strict Pull Up, no more than 3 reps UB a time rest :45 x 3 sets A3. :45 amrap Strict Dips , no more than 3 reps UB a time rest 90sec x 3 sets B. 3-4 rounds 200m run 5 Squat Cleans (135/95) 10...
Bedlam Thursday – Week 5

Bedlam Thursday – Week 5

Instruction/Clean+Jerk Complex A. Clean and Jerk Complex Building Clean Hi-pull.Clean 1.1, rest 1:00-1:30 x 8 sets Build with each set to a heavy Drop reset between movements no more than 10 sec. B. Partner WOD Workout Credit goes to Jacque from Elite CF. 🙂 Partners...
Bedlam Wednesday – Week 5

Bedlam Wednesday – Week 5

A. 0-8:00 Instruction and Equipment set up Min 8:00-19:00 – Find a tough complex of 2 push Press + 2 push Jerk + 1 Split Jerk Min – 22:00-25:00 (3min) AMRAP Row Cals Min – 28:00-33:00 (5min) AMRAP 4 DB PC 5 Push Ups 6 Box Jump Step Downs (Step ups)...
Bedlam Tuesday – Week 5

Bedlam Tuesday – Week 5

Instruction/Snatch Complex A. Snatch Complex Building Snatch Hi-Pull.Snatch.OHS 1.1.1, build to a heavy, pause in squat x 8 sets , drop and reset after hi-pull, no more than 10 sec B. 4-5 rounds 8 Burpee over KB/DB 10 KB/DB Snatch (alternating) (53/35) 12 T2B rest...
Bedlam Monday – Week 5

Bedlam Monday – Week 5

A. 3 rounds NFT – For Quality 6-8 Half Kneeling Bottom Up KB Press @2112 / per arm :20-:30 plank march :30 Wall sit with Plate raise (up to 10#) **while in a wall sit hold a plate away from body and move up to OH and back to start for 30 sec. B1. 5 – Dual...