The gym will be closed this whole weekend August 20th and August 21st for the Duality competitions. Come out and support all the Bedlam teams competing. Sorry for any inconvenience.
AM Session
A) 10 Min AMRAP @ 85-90%
250m Row
15 KBS
15 Burpee
+
10 Min Rest
+
20 Min AMRAP @ 75%
400m Run
100ft Dual KB OH Carry (35, 25)
200ft Dual KB Front Rack Carry (35,25)
300ft Dual KB Farmers Carry (35,25)
B) GOAT Work
PM Session
A) BS @ 20X0, Work to a Tough Single
B) BS @ 20X0, 7×1 @ 92.5-95% of A, 2-3 Min Rest
C) Snatch, 10×1 @ 85-90% of RM, Rest 1-2 Min
D) 6 EMOM
1 Clean @ 75-80%
E) 6 Sets, Rest 1-2 Min:
2 Snatch Hi-Pull w/ 2 sec Pause @ Knee, @ 95% of RM
F) 5 Sets:
8-10 Lying Swiss Ball Curl @ 3030
Rest 30 sec
8-10 BB Good Mornings, Light-Moderate
Rest 1 Min