by Bedlam Crossfit | Feb 28, 2019 | WOD
A) 3-4 sets @ (75%) conversational pace 800m row 10 push ups 15 ring row 20 air squats 25 sit-ups B1) 6-8 dual KB bent over row @2112, rest 1:00 x 3-4sets B2) 10 GHD hip extension with a pause at top + 10-20sec Sorensen hold, dear 1:00 x 3-4sets C) 3 – 4 sets 10...
by Bedlam Crossfit | Feb 27, 2019 | WOD
Min 0:00 – 7:00 Instruction and Warm Up Min 10:00 – 20:00 – 10 Min AMRAP 300m/250m row , 15/10 Cal AD 10 SA DB Lunges 10 burpees Min 23:00 – 33:00 – 10 min AMRAP 200m run 10 DB Weighted Box Step Overs Min 36:00-46:00 10min AMRAP 300m/250m...
by Bedlam Athlete | Feb 27, 2019 | Bedlam Athlete
WEdnesday A) BS – 4X6 – Moderate Loads – rest 2 mins – Again, making sure we maintain stregnth throughout the Open – Quality Sets B) 5 Sets: Aim for same weight for both PS and HPC+OH 5 Hang Power Snatch rest 1 Min 5 Hang Power Clean + OH...
by Bedlam Crossfit | Feb 26, 2019 | WOD
Inversion Shoulder Taps + Toes to Ring + Arch Hold A1) 4 sets of: rest :30-1:00 Level 1: Max Reps Piked Box Shoulder taps Level 2: Max Reps Chest Facing Shoulder Taps Level 3: 30sec or Max Effort Free standing Shoulder taps A2) 10-15 Toes to Ring, rest :30 -1:00 A3)...
by Bedlam Athlete | Feb 26, 2019 | Bedlam Athlete
Tuesday A1) 10 Tough Push Press – rest 30 Sec A2) 10 Tough Weighted Strict C2B – Break up into two sets of 5 rest 2 min X 4 Sets B) 3 Sets: 100m Run 10 Kipping Pull-Ups 100m Run 10 Strict HSPU rest as needed to aim for sets to be unbroken C) FT: 20-15-10...