by Bedlam Athlete | Apr 23, 2019 | Bedlam Athlete
A) 6X 5.5 Strict WEighted Pull-Ups + Strict Pull-Ups – Heavy as possible rest 1-2 mins B1) 5,5,4,4 Push Press – rest 1 Min B2) 10 Pronated Ring Rows @31X2 – feet elevated on a box – rest 1 Min B3) 20 Hand Release Push-Ups rest 2 mins X 4 Sets...
by Bedlam Crossfit | Apr 23, 2019 | WOD
A) 3×3 Sotts Press @21X1 rest 1:00 B) 3×3 Snatch Balance Pause for 2 sec in the hole each rep rest 1:00 C) 3×4 Push Press in the Split Position @21X2 rest 1:00 D) For Time 30-26-22 DB snatch 15-15-15 C2B/Pull ups 10-10-10 Box Jump E) Core 1:00 weighted...
by Bedlam Crossfit | Apr 22, 2019 | WOD
A) 5 sets , rest 1:00- 1:30 – 15minutes to work on skill Level 1: Pike Handstand Hold With one leg up, hold for 15sec then switch Level 2 : Pike Handstand Leg Lift off balance Drill 10 total alternate legs each time Level 3: Assisted Handstand Hold Using...
by Bedlam Athlete | Apr 22, 2019 | Bedlam Athlete
AM Session A) 6X750m Row – rest 2 min or 8X 3 Min AD – rest 2 min *Choose one you need to work on B) 10 weighted ghd sit-ups X 4 sets PM Session A) BS @41X1 5,4,3,4,3,2 – Build in your sets – rest 3 mins B1) 50 ft dual KB front rack walking...
by Bedlam Athlete | Apr 20, 2019 | Bedlam Athlete
Saturday A) 6 Sets: 3 Hang Snatch 3 Sets @70% 3 Sets @72.5-75% rest as needed B) FS @41X1 5,4,3,4,3,2 – Build through your three sets but maintain Tempo rest as needed C) 0-7 Mins 30 Ring Muscle Ups – 7 Min TIme Cap AT 10 Min Mark FT: 36-24-12 WB (25/16)...
