WOD

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Bedlam Thursday – Week 3

Instruction/Clean+Jerk Complex A. Clean and Jerk Complex Building Segmented Clean Deadlift.Hang Clean.Jerk 1.2.1, rest 90sec x 6-8 sets *Segmented DL = pause at 2in above ground, knee, and mid-thigh, then lower 3 sec to get in hang position for next movement. B....

Bedlam Wednesday – Week 3

A. 0-7:00 Instruction and Equipment set up Min 7:00-15:00 – Find a tough Push Jerk Min – 20:00-25:00 AMRAP C2B 2.2, 4.4, 6.6, etc… Box Jumps Min – 28:00-38:00 250/200m run or row 15 KBS 15 v-ups 100ft plate push Min 43:00-48:00 3 rounds 12...

Bedlam Tuesday – Week 3

Instruction/Snatch Complex A. Snatch Complex Building Segmented Snatch Deadlift.Hang Power Snatch.Hang Snatch 1.2.2, pause at bottom of receiving position for 2 sec. *Segmented DL = pause at 2in above ground, knee, and mid-thigh, then lower 3 sec to get in hang...

Bedlam Monday – Week 3

A. 3 rounds NFT – For Quality 100ft Bottom up KB Walk / arm 10 Side plank hug and reach :30 single leg wall sit both sides B1. 5 KB Hang PC + KB Push Press combo tough, per arm, pause for 2sec at top each rep rest 1:00 x 3 sets B2. Max set of Ring Row @2020,...

Bedlam Friday – Week 2

A. 3 Rounds – Not for Time 5 single KB row + KB Clean to reverse lunge combo – light – moderate :30 Quadruped hand toe touch rest 1:00 B1. 6-8 DB/KB Reverse Lunge @31X1 +SLDL @31X1 combo, tough, per leg rest 1:00 x 3 sets B2. 6-10 Diamond Push up...

Bedlam Thursday – Week 2

Instruction/Clean+Jerk Complex A. Clean and Jerk Complex Building Hang Clean Hi-pull.Hang Clean. Front Squat. Push Jerk 1.1.1.1, rest 90sec x 6-8 sets B. Team WOD – Team of 3 20min AMRAP Partner 1: Accumulate Rowing Calories (Or Shuttle Run Until Transition)...

Bedlam Wednesday – Week 2

A. 0:00-7:00 Instruction and Equipment set up Min 7:00-15:00 – Find a tough Push Press Min – 20:00-25:00 AMRAP 2.2, 4.4, 6.6, 8.8., etc… Deadlifts (185/125) T2B Min – 30:00-37:00 AMRAP 200m run 15 KBS 10 Box Jumps Min 42:00-47:00 AMRAP 2.2,...

Bedlam Tuesday – Week 2

Instruction/Snatch Complex A. Snatch Complex Snatch Deadlift. Hang Snatch Hi-Pull.Hang Snatch.OHS 1.1.1.1, pause at bottom of receiving position for 2 sec. rest 90sec x 6-8 sets – can build to a heavy or stay moderate and work tech. B. 4 rounds – add 2...

Bedlam Monday – Week 2

A. 3 rounds NFT – For Quality 4-6 Elevator Bottom Up KB Press, pause at bottom, halfway up, top, halfway down, bottom, in half kneeling :20-:30 star plank / side :30-:45 Weighted Wall Sit B1. SA DB Strict Press + SADB Push Press 5.5, 4.4, 3.3 Heavier as you go...

Bedlam Friday – Week 1

A. 3 Rounds – Not for Time 6-8 Single KB DL + Goblet Squat combo :30 plank march 15ft inch worm walk B1. 6-8 DB/KB Reverse Lunges, tough, @31X1 per leg rest 1:00 x 3 sets B2. 6-10 Tempo Push up @3112 rest 1:00 x 3 sets C. 4-5 rounds 10 Push Press , tough 300m...

 

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