by Bedlam Athlete | Apr 19, 2019 | Bedlam Athlete
AM Session A) 3 Sets: 2 Min Row rest 1 min 2 Min AD rest 1 min 1 Min KBS – aim for unbroken weight 1 Min Step Down Box Jumps rest 1 min B) 3 Sets: 1 Min FLR On Rings rest 30 sec 1 Min AMRAP Strict T2B PM Session A) CGBP @31X2 – 3,2,1,3,2,1 –...
by Bedlam Crossfit | Apr 19, 2019 | WOD
A1) 3.3.3 Bottom Half pull ups. top half pull ups. strict pull ups rest 1:00 x 3sets A2) 10, 8, 6 Glute Bridge DB Bench Press, heavier as reps decrease @21X1 x 3 sets rest 1:00 B1) 12 Alternating Seated DB Press @21X1, 1 stays up while the other lowers for a rep x...
by Bedlam Crossfit | Apr 18, 2019 | WOD
A) Open Gym Or B) 20min at EZ Pace 300m row 100ft perfect bear crawl 300m row 100 ft Dual KB Front Rack Walk 100ft Dual KB OH Walk rest 10minutes – work on a skill during this time or just rest. 🙂 20minutes at EZ Pace 20/15 Cal AD 5/5 Turkish Half Get Up 20/15...
by Bedlam Crossfit | Apr 17, 2019 | WOD
A) 5×2 DBL Overhand Grip Deadlift @3131 rest 1:30-2:00 B1) 6-8 RFESS + 1/2 rep combo, per leg rest 30sec between legs B2) 20 Banded prone hamstring curls @20X1 rest 1:00 x 3 C) Move with a purpose 3:00 AMRAP 6KBS 6 Box jump 1min burpees 1min rest 3min AMRAP Cal...
by Bedlam Athlete | Apr 17, 2019 | Bedlam Athlete
Wednesday A) 6 Sets: Build to a max set through 6 Sets 5 DL + 3 HAng Squat Cleans + 1 S2OH B1) Snatch BAlance – 5X3 – 2 Sec Pause in bottom position – rest 30 Sec B2) 30 Sec L-Sit on Parallettes rest 30 sec B3) 30 Sec Dual KB Wall Sit – aim for...
