by Bedlam Crossfit | Mar 13, 2019 | WOD
A) Min 0:00-7:00 Explanation and Equipment Set up Min 7:00-14:00 7min Steady 15/12 Cal Row 10 Med Ball Cleans Min 17:00-24:00 7min Steady 150m Run 8 Dual DB/KB Deadlift 8 Dual DB/KB S2OH 100ft Dual Db/KB OH Walk Min 27:00-34:00 7min Steady 50 Reverse Singles 16...
by Bedlam Athlete | Mar 13, 2019 | Bedlam Athlete
A) BS – 3X5 – Moderate Loads – rest 2 mins – Quality Sets B) 4 Sets: Choose load for all 4 sets 3 TnG PS + 3 TnG Squat Snatch – try and keep all sets unbroken rest 2 mins – increase load for each set C) 2 Sets: rest 3 mins 800m Run...
by Bedlam Crossfit | Mar 12, 2019 | WOD
A1) 4 sets Level 1: 4-6 Beat Swings + 4-6 Modified MU LEvel 2: 4-6 Beat Swings + 4-6 Modified MU on Box Level 3: 2-3 reps of 1 Beat Swing + 1 MU + 1 Dip A2) 5/5 Alligator V-ups rest 1:00 between sets B) For Time – 15min cap 20-18-16-14-12-10 Alt. DB Snatch...
by Bedlam Athlete | Mar 12, 2019 | Bedlam Athlete
Tuesday A1) 10 Strict Pull-Ups – rest 1 mins A2) AMRAP Ring Muscle Ups – unbroken Set 1 Min Rest A3) AMRAP Kipping HSPU to a deficit rest 2 min X 4 Sets B) 250/200m Row 5 PC+Push Press – Increase load 10 C2B Pull-Ups rest 90 sec X 3 Sets C) For Time:...
by Bedlam Crossfit | Mar 11, 2019 | WOD
A) 3,2,1,3,2,1 FS @21X1, rest 2:00 between sets building as reps go down 2nd wave must be heavier than the first B) Every 2:30 minutes for 6 sets 7-10 Pull ups 7-10 Thrusters (95/65) 7-10 burpees over bar C) Core / Accessory Max Bar Hang .+. :30 Ring Support to Ring...
