by Bedlam Athlete | Dec 12, 2018 | Bedlam Athlete
Wednesday A1) Dual KB Front Rack Split Squats X 10 reps/ Leg – Moderate Load – rest 1 min A2) 30 Sec Weighted Sorenson Holds – rest 1 min A3) 20 Sec Side Bridge/ Side X 3 Sets – rest 1-2 Mins EFFORT Should be 100% Below: B1) 8 Hang Power Cleans...
by Bedlam Crossfit | Dec 12, 2018 | WOD
Min 0-8:00 Instruction and Equipment Set up Min 8:00 – 20:00 12min to find a tough 1PC+1HC Min 24:00-33:00 (9min AMRAP) AMRAP 200m Run/Row 10 push ups 10 box jumps Min 36:00-42:00 (6min AMRAP) AMRAP 8 T2B 12 Single Arm OH lunge Min 45:00 – 48:00 (3min...
by Bedlam Crossfit | Dec 11, 2018 | WOD
A1) 5,5,4,3 Conventional Deadlift @20X1, rest 1:00 A2) 9,7,5,3 CGBP, @20X1, rest 1:00 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 Shed Run 125m 10 S2OH...
by Bedlam Athlete | Dec 11, 2018 | Bedlam Athlete
Tuesday A1) KB Strict Press @31X2 – X 6-8 Tough Reps – rest 1 min A2) Pednlay Row @31X2 X 6-8 Tough Reps – X 3 Sets – rest 2 mins B) Push Press – Build through your waves – Take Push Press from Ground 5,4,3,5,4,3 – rest 90 Sec...
by Bedlam Crossfit | Dec 10, 2018 | WOD
A) 8min EMOM Even: :10-:15 ring support + :10-:15 bottom of dip hold Odd: 10 weighted hollow rock rest 1:00 8min EMOM Even: 3-5 Strict PU @2112 Odd: 2-3 Wall Walk with a 3sec in handstand each rep B) 3 rounds 10 DB Thrusters 8 burpees 200/150m row rest 3:00 3 rounds...
