by Bedlam Crossfit | Jan 31, 2019 | WOD
A1) 6-8 Dual KB Front Squat @2221 moderate – tough weight, rest 1:00 A2) 15-20 Hamstring Bridges on bench, pause at the top rest 1:00 x 3 sets B1) 6-8 SLDL @2111, Heavier than last week OR focus on improving your movement than before, rest :30 between legs B2)...
by Bedlam Crossfit | Jan 30, 2019 | WOD
A1) 3-5 False Grip Ring Pull ups @2111, rest 1:00 x 3-4 sets A2) 15-25ft HSW / 2-3 wall walk , rest 1:00 x 3-4 sets B1) 3-5 UB BMU, rest 1:00 x 3-4 sets B2) 15-25ft Reverse Seal Walk , rest 1:00 x 3-4 sets C) 14minutes 200m row 5-7 Dips 10 Toes to Ring 30 Walking...
by Bedlam Athlete | Jan 30, 2019 | Bedlam Athlete
WEdnesday A1) BS – 3X10 rest 60 sec – start moderate and increase load through 3 sets A2) 100 Ft Sled Push HEAVY – resr 3 mins X 3 Sets B) 5 Sets: 10 TnG PS – Start at Moderate load and build throughout your sets rest 2 mins b/t sets C) For...
by Bedlam Athlete | Jan 29, 2019 | Bedlam Athlete
Tuesday A1) DB Bench Press X6-8 Tough Reps – 1 min rest A2) 8-10 Strict Ring Dips @21X1 – rest 1 min A3) 50 FT Seated Sled Pulls – Heavy rest 2 min X 3 Sets B) 5 Min EMOM 4-5 Ring Muscle Ups rest 2 mins 5 Min EMOM 12-15 Kipping HSPU C) Every 5 Mins X...
by Bedlam Crossfit | Jan 29, 2019 | WOD
A) 7×1 Clean + 1 Below Knee HC + 1 FS rest 90sec-2:00 between sets Build within sets or find a good working weight focus on explosive drive and maintaining solid positons in all movements B) Open WOD 16.4, 17.4 13min AMRAP 55 Deadlifts 55 WB 55 CAL row 55 HSPU C)...