by Bedlam Crossfit | Feb 21, 2019 | WOD
A) 30min At Steady Conversation Pace (75%) 2:00 Row 1:00 no push up burpees 1:00 prisoner lunges 1:00 plank hold B1) 6-8 Dual DB Bench Press @31X1, rest 1:00 , x 3 sets B2) 30-40sec Sorensen Hold, rest 1:00 x 3 sets C) 3 sets 10 DB curls 20 Banded Tricep Pull Downs 10...
by Bedlam Athlete | Feb 20, 2019 | Bedlam Athlete
WEdnesday A) BS – 3X8 – Moderate Loads – rest 2 mins – this is to keep your legs underneath you for FRiday’s Open WOD B) 5 Sets: 5 TnG PS – Good working Sets rest 2 mins C) 6 Sets: 250m Row 200m Run 10/8 Cal AD rest 1 Min rest 1 min...
by Bedlam Crossfit | Feb 20, 2019 | WOD
A) Min 0:00-7:00 Instruction and Equipment set up Min 11:00-18:00 – 7minute AMRAP 10 Deadlift (185/115) (155/105) 15 Box Jump Step Downs 20 WB Push Press Min 22:00 – 29:00 – 7 minute AMRAP 200m run 8 Renegade Row (Row,Row, no push up) 15 Air Squats...
by Bedlam Crossfit | Feb 19, 2019 | WOD
Kipping Pull Up Complex A1) 4-5 sets of complex: rest 1:00-between Level 1: 5 Kip Swings + 3-5 Modified Kipping Pull Up on box Level 2: 3-5 Reps of 1 Kip Swing+1 Kip PU with Pause at top Level 3: 2 Kip Swings + 3 PU + 2 Kip Swings + 3 C2B A2) 30-45sec Hollow hold /...
by Bedlam Athlete | Feb 19, 2019 | Bedlam Athlete
Tuesday A1) Close Grip Bench Press A2) AMRAP X 1 Min Strict Ring Pull-Ups rest 2 min X 3 Sets B) 4 Sets: 12 Cal Row 4-6 Kipping HSPU to a deficit rest 1 min C) 12 Min AMRAP 400m Run 4 Ring Muscle Ups – scale for one set 8 Bar Facing Burpees 12 Deadlifts...
