by Bedlam Crossfit | Mar 20, 2019 | WOD
Min 0-7:00 Explanation and Equipment set up Min 7:00-13:00 6 Min AMRAP 5 Strict Pull Up 10 Push Ups 15 Air Squats Min 15:00-21:00 6min AMRAP 200m row 10 Box Jumps Min 23:00-29:00 6min AMRAP Shed run 6 Plate Ground to OH 6 No push up Burpees to Plate Min...
by Bedlam Athlete | Mar 20, 2019 | Bedlam Athlete
WEdnesday A) BS – 3X3 – Moderate Loads – rest 2 mins – Quality Sets B) 4 Sets: Choose load for all 4 sets 5 TNG Squat Clean Thrusters rest 2 mins – increase load for each set C) For Time: 1K Row 150 DU 800m...
by Bedlam Athlete | Mar 19, 2019 | Bedlam Athlete
Tuesday A1) 5 Weighted Strict Pull-ups + 5 Strict Pull-Ups – rest 1 mins A2) 5 Push Press + 5 Push Jerk @ tough load – all unbroken – rest 1 min A3) AMRAP HS Hold on Wall – rest 2-3 mins X 3 Sets B) 10 strict ring dips 20 hand release push ups...
by Bedlam Crossfit | Mar 19, 2019 | WOD
A1) 4 sets : Handstand Walking Level 1: 1-2 Box Around the worlds (1 rep = 1 full turn left, 1 full turn Right) Level 2: Partner Assisted HSW or Wall Assisted HSW. Level 3 25ft HSW, every 5 feet try to stop and hold a handstand for 3-5 sec A2) 30sec Weighted Hollow...
by Bedlam Crossfit | Mar 18, 2019 | WOD
A) 3,3,2,2,1,1,1 @21X1, rest 2:00-3:00 between sets Building to a heavy single. B) Every 2:00 x 8 sets 1st station (min 0, 4, 8, 12) Shed Run 5 burpees to 6inch target 2nd station (min 2, 6, 10, 14) 10-12 WB (20/ 10-12 KBS (53/35) C) Core 10 R side hug and Reach 10...
