by Bedlam Crossfit | Apr 26, 2019 | WOD
A1) 4-8 Segmented Pull ups, rest 1:00, pause at top, middle and bottom of each rep. x 3-4 sets A2) Amrap Seated Single Arm DB Strict Press @11X2 per arm rest 1:00 x 3-4 sets A3) 15-20 Banded Face Pulls with a 2sec hold each rep rest 1:00 x 3-4 sets B) Partner Workout...
by Bedlam Athlete | Apr 26, 2019 | Bedlam Athlete
AM Session A) 2 Sets: 3 Min Row rest 2 min 3 Min AD rest 2 min 3 Min Burpee Box Jump – Step Down rest 2 mins B) 3 Sets: 30 Sec Hollow Rock rest 15 Sec 30 Sec WEighted Hollow Hold rest 1 min PM Session A) CGBP @31X2 – 3,3,2,2,1 – Last Set should be a...
by Bedlam Crossfit | Apr 25, 2019 | WOD
A) Open Gym Or B) 25min at EZ Pace 400m row 50ft ft seal walk 400m run 100ft Sled push – not a sprint rest 5 minutes 25minutes at EZ Pace 30/25 cal AD 50ft DB Weighted Bear Crawl 400m run / row 1:00 wall...
by Bedlam Athlete | Apr 24, 2019 | Bedlam Athlete
Wednesday A) 6 Sets: Build to a max set through 6 Sets 2 Hi-Hang Squat Clean + 2 Below Knee HAng Squat Clean + 1 Split jerk B1) 2 Snatch Balance + 2 OHS – Build in your sets rest 1 min B2) 20 Sec L-Hang on Pull-Up Bar rest 1 Min B3) 45 Sec Dual KB Front Rack...
by Bedlam Crossfit | Apr 24, 2019 | WOD
A) 5×1 DBL Overhand Grip Deadlift @3131 rest 1:30 B1) 6-8 Crossover Step Up @21X1 rest 30sec between legs B2) 20 Glute Hamstring Bridges Puase for 5 sec after every 5 reps. Start with Pause rest 1:00 x 3 C) Move with a purpose x 3 rounds 1:00 Row/Bike 1:00 Med...
