by Bedlam Crossfit | May 28, 2019 | WOD
A) Post Murph Mover – 22minutes at EZ Pace 75% pace 400m Row 400m Run / 15/12 cal AD 20 alt prisoner step ups 100m farmers carry B1) 12-16 total alternating Arnold press, pause at the top, B2) 6-8 Single Arm DB /KB row , per arm B3) 5 Single Arm half get ups /... by Bedlam Athlete | May 28, 2019 | Bedlam Athlete
Tuesday A) A1. Strict Press @ 22X1, 6,6,5,5,4,4 – 10 sec A2. Weighted Ring Dips @ 40X0, 5-6 reps x 6 sets, 30 Sec Rest A3. Strict Ring Pull-Ups, 8-10 reps x 6 sets, 2 Min rest B) EMOM Till Failure Strict HSPU – kipping if Need be C) 7 Rounds: 7 PC+OH... by Bedlam Athlete | May 25, 2019 | Bedlam Athlete
Saturday A1) 5X5 Push Jerk – from RACK – Aim for heavier loads than Week 1+2 – rest 1 min A2) 5X4.8 -Strict Weighted Pull-Ups + Strict Pull-Ups- rest 2 mins B) 18 Min EMOM Min 1 – 2 tough Press @ 20X0 Mins 2 – 1-2 Rope Climb to 15ft... by Bedlam Athlete | May 24, 2019 | Bedlam Athlete
Fridauy A) 1 Sets @75% Sustainable Pace 20 Min Row rest 5 mins 10 Min AD B) 10 Min EMOM 20 Sec L-Hang on Pull-Up BAr A) 4X4 DL – Build in your sets – No max sets but all tough working sets B) Find a Heavish Snatch for the day- Only two misses allowed C) 10... by Bedlam Crossfit | May 24, 2019 | WOD
A1) 3 Pause Push Jerk, 2sec pause in dip and receiving position rest 30sec A2) 15 WB Push Press, rest 30 A3) 10-12 SeeSaw DB/KB Row rest 90sec x 4-5 sets B) 17minute Cap 3 rounds 15 OHS (105/75) (95/65) (75/55) 200m run rest 2:00 3 rounds 20 Box Jumps 20 KBS (53/35)... 