by Bedlam Crossfit | Jan 24, 2019 | WOD
A1) 8-10 RFESS , @21X2, rest :30 sec between legs moderate – tough weight, A2) 6-10 Pikes on rower @2020 tempo rest 1:00 x 3 sets B1) 6-8 SLDL Per Leg , tough, at @21X1, tempo rest :30 x 3 sets B2) 6-8 tough Dual KB/DB Front Rack Reverse lunge L + Reverse Lunge...
by Bedlam Crossfit | Jan 23, 2019 | WOD
A1) 5-10 Handstand Weight transfers, up and down = 1 rep, rest 1:00 x 3 sets A2) 8-10 Banded Hollow Pull Downs @2020 , rest 1:00 x 3 sets B1) 3-6 Supinated L-Sit Pull Ups @2111, rest 1:00 x 3 sets B2) 8-10 alternating Pistols, Modified Pistols @21X1, rest 1:00 x 3...
by Bedlam Athlete | Jan 23, 2019 | Bedlam Athlete
Wednesday A1) 50 FT BB FRont Rack Walking Lunges @Moderate Weight + 50FT BB OH Walking Lunges – go at same weight for both exercises – 30 sec A2) 30 Sec Weighted Sorenson Hold – 30 Sec A3) 1 Min Weighted Front Bridge X 3 Sets – rest 2 Mins...
by Bedlam Crossfit | Jan 22, 2019 | WOD
A) 7x1PC+1FS+1HC+1FS 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 14.4 14min AMRAP Chipper 60 Cal row 50 T2B 40 WB 20/14 30 PC 135/95 20 Muscle Ups C)...
by Bedlam Athlete | Jan 22, 2019 | Bedlam Athlete
Tuesday A1) BB Strict Press @31X2 – X 3 Tough Reps – rest 1 min A2) WeigthedStrict Pull-Ups X 5-7 reps@31X2 X 3 Sets – rest 2 mins B) Push Press – Build to a Max set of 3 C) 6 Min EMOM 3 Strict Pull-Ups + 3 T2B + 3 Kipping Pull-Ups + 3 C2B D) 3...
