WOD

Check back daily for an updated Workout Of The Day.

Bedlam Thursday – Week 2

A1) 6-8 Front Foot Elevated Reverse Lunge, weighted at @21X1 mod-tough, rest :30 between legs , x 3 sets A2) 100ft Heavy Sled Push rest 1:00 x 3 sets B1) 15ft DB Death March mod-tough, rest :30 x 3 sets B2) :45 toughDual Front Rack Weighted Wall sit, rest :30 x 3 sets...

Bedlam Wednesday – Week 2

A1) 10sec HS Hold + 4-8 HSPU + 10 sec HS hold , rest 1:00 x 3 sets A2) 4-6 wide Grip Strict Pull Ups @21X1, rest 1:00 x 3 sets B1) 3-5 Tempo Pistols / modified / Box Pistols @2211 / leg , rest 1:00 , x 3 sets B2) 50ft Seal Walk , rest 1:00 x 3 sets C) 18min @ EZ...

Bedlam Tuesday – Week 2

A) 6x1PC+1Hang Clean +2FS *pause at knee for 2sec on both movements rest 90sec between sets Build within sets or find a good working weight focus on explosive drive and maintaining solid positons in both movements B) Open 11.2 15min AMRAP 9 Deadlifts (155/100) 12 HRPU...

Bedlam Monday – Week 2

A) 6,5,4,6,5,4 Push Press @21X1 rest 90sec-2:00 between sets Ensure you are not rebounding at the bottom Focus on Legs strongly pushing against the ground. As reps decrease weight should increase. Weights for 2nd wave must be heavier than the first wave. B) 3 rounds...

Bedlam Friday- Week 1

A) 6x 1PS+1HS+3OHS @22X1 Rest 90sec-2:00 *Pause at knee on both PS movements for 2 sec Concentrate on solid positons. Find a solid working weight for your sets. Quality over everything. B) 8min EMOM 20 DU 4 HPS @ light to moderate weight rest 2:00 8min EMOM 7 burpees...

Bedlam Thursday – Week 1

OPEN GYM A1) 6-8 Front Foot Elevated Split Squats, weighted at @21X1 mod-tough, rest :30 between legs , x 3 sets A2) :45-1:00 FLR hold on rings rest 1:00 x 3 sets B1) 6-8 Staggered Stance DB Deadlifts @21X1, mod-tough, rest :30 between legs x 3 sets B2) :45 Front Rack...

Bedlam Wednesday – Week 1

A1) 3-5 4-Sec Tempo HSPU rest 1:00 x 3 sets A2) 15-20 Sec ISO Pull Up Hold rest 1:00 x 3 sets B1) (3-5)(5-7) Dips @1111 rest 1:00 B2) :30 hollow rock + :30 arch hold rest 1:00 x 3 sets C) 3 sets @ EZ aerobic pace, quality movement 100run / 150m row / 7/5 Cal AD 4-6...

Bedlam Tuesday – Week 1

A) 6x2PC+3FS *pause at knee for 2sec on PC rest 90sec between sets *Build within sets or find a good working weight focus on an explosive drive and maintaining solid positions in both movements B) Open Wod 11.5 20 Min AMRAP 5 Power Cleans 145/100 lbs 10 Toes-to-Bars...

Bedlam Monday – Week 1

A) 8,6,4,8,6,4 Strict Press @21X1 rest 1:00-90sec between sets build with each set, 2nd wave must be heavier than the first B) 2 rounds 1min Block 200m run (150m) AMRAP burpees rest 1:00 90sec block 300m run / shed run x 2 AMRAP Dual DB Hang Squat Clean rest 1:30 2:00...

Bedlam Friday – Week 5

A. 3,2,1,1,1 Back Squat @21X1, tough for each set. rest 2:00-3:00 between sets **As reps go down weight goes up Make every set on your 1’s heavier. If you’re feeling strong and confident go for that max. YOU CAN DO IT! B. “Nancy” 5 rounds 400m...

 

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