by Bedlam Crossfit | Apr 16, 2019 | WOD
A) 5×4 Sotts Press, rest 90sec @21X2 **Empty bar or light weight B) 5x 5 Strict Press in Split Position @21×2 rest 1:00 C) For Time 50-40-30-40-50 DU 12-9-6-9-12 OHS (135/95) (115/75) (95/65) D) Core 5/5 alligator rolls rest 15sec 20sec amrap Bicycle...
by Bedlam Athlete | Apr 16, 2019 | Bedlam Athlete
A) 5X5 STrict WEighted Pull-Ups – Heavy as possible rest as needed B1) 6,5,4 Push Press – rest 30 Sec B2) 10-12 Strict Ring Dips – rest 30 Sec B3) 10-12 Dual DB Push Press – heavt as possible rest 2 mins X 3 Sets C) 6 Min EMOM 5-6 Ring Muscle...
by Bedlam Crossfit | Apr 15, 2019 | WOD
A1) 4 sets , rest 30sec Level 1: Pike Handstand Hold On box / 30sec – 1:00 Level 2 & 3: Pike Handstand Leg Lift off balance Drill 10 total / 5 per side A2) 30-45sec arch hold rest 1:00 B) 4 sets 10-12 Weighted Push Up @21X1 rest 1:30 -2:00 C) 4 sets 200m run...
by Bedlam Athlete | Apr 15, 2019 | Bedlam Athlete
AM Session A) 8X500m Row – rest 1 min or 10X 2 Min AD – rest 1 min *Choose one you need to work on B) Ring Body Saw X 8-10 Reps 30 Sec FLR HOld on Rings X 4 sets PM Session A) BS @41X1 5X5 – Build in your sets – rest 3 mins B1) Dual KB Front...
by Bedlam Athlete | Apr 13, 2019 | Bedlam Athlete
Saturday A) 6 Sets: 2 Hang Snatch Hi-Puils + 2 Hang Squat Snatch + 2 Snatch – Aim for Unbroken Sets 3 Sets @75% 3 Sets @77.5-80% rest as needed B) FS @41X1 5X5 – Build through your sets but maintain Tempo rest as needed C) For Time: Aim for one of your...
