by Bedlam Crossfit | Dec 19, 2018 | WOD
Min 0-7:00 Instruction and Equipment Set up Min 7:00 – 19:00 12min to find a tough Bear Complex (1PC+1FS+1s2OH+1BS+1S2OH) Min 22:00-24:00 (2min) AMRAP Burpees to 6in target Min 26:00-33:00 (7minAMRAP) 30 DU 8 PC (115/75) 8 S2OH Min 36:00-43:00 (7min AMRAP) 100ft...
by Bedlam Athlete | Dec 19, 2018 | Bedlam Athlete
Wednesday A1) Dual KB/DB OH Walking Lunges X 8 reps/ Leg – Challenging Load – rest 30 Sec A2) 15-20 Sec Single Leg Sorenson Hold – rest 30 Sec A3) 30 Sec Side Bridge/ Side X 3 Sets – rest 1-2 Mins EFFORT Should be 100% Below: B1) 5 Hang Power...
by Bedlam Athlete | Dec 18, 2018 | Bedlam Athlete
Tuesday A1) BB Strict Press @31X2 – X 6 Tough Reps – rest 1 min A2) AMRAP Strict Pull-Ups @31X2 – As many reps until failure while holding the tempo X 3 Sets – rest 2 mins B) Push Press – Build through your waves – Take Push Press...
by Bedlam Crossfit | Dec 18, 2018 | WOD
A1) 4,3,2,1 Conventional Deadlift @21X1, rest 1:00 A2) 6,4,2,1 CGBP, @21X1, rest 1:00-2:00 As reps get lower weight must increase. try to get as heavy as you possibly can while maintaining tempo, positioning, and rep scheme. B) 5 sets Mix and Match 200m run (150m)...
by Bedlam Crossfit | Dec 17, 2018 | WOD
A) 8min EMOM Even: 3-5 Tempo Dips @31X1 Odd: :30 weighted hollow angels rest 1:00 8min EMOM Even: 3-5 Strict Supinated PU @2112 Odd: :30 arch hold B) 4 rounds 150m row 3-5 MU / BMU 15 WB rest 3:00 2 rounds 30 DB HPC+OH / Alt 5 every arm 15 T2B 15-30ft HSW (3 wall...
