WOD

Check back daily for an updated Workout Of The Day.

Bedlam Friday – Week 4

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)...

Bedlam Thursday – Week 4

OPEN GYM OR A1) 6-8 Dips (Bar or Ring) @21X1 Tempo, rest 1:00 x A2) 10 Jumping AS right into a 30-45sec Wall sit hold rest 90sec x 4 sets B) 20 Minutes Steady Effort 400m run / 400m row 20 no push up burpee 100m Farmers Carry 20 v-ups / v-tucks / ABMSU C) Gymnastics...

Bedlam Wednesday – Week 4

A1) Dual KB Front Rack Step ups 10-14 rest 30 A2) 8 DB/KB RDL @31X1, rest 30 rest 1:00 x 3-4 B) 4x Max set of Strict HSPU/Box Push Ups/Push Ups First 3 sets stop 1-2 reps shy of max Last set give us what you got left. rest 1:00-1:30 C) 4 Rounds NFT or 15minutes 200m...

Bedlam Tuesday – Week 4

A) 8 x 1.1.1 Clean hi-pull, PC, S2OH Pause in receiving position for 2 sec rest 90sec B) 10 Min Amrap 3.3.3,6.6.6,9.9.9..etc PC (135/95) (115/75) WB T2B rest 3:00 4min AMRAP 400m run AMRAP DU in the remaining time C) Core 4 sets 12-15 WB Sit ups 12-15 V-tucks Amrap...

Bedlam Monday – Week 4

A1) 2 Tempo Front Squats @2221 tempo rest 1:00 x 4 sets A2) 5 Landmine Single Leg Deadlifts / leg @31X1 x 4 sets B) 4x2 Weighted Pull ups @21X1 rest 1:00 C) 6 rounds Mix and Match 100m run / 7/5 Cal AD / 150m row 5 Chest To Bar 5 Burpee Box Jump 5 Dual DB KB Snatch...

Bedlam Friday – Week 3

A1) 4 Pause Push Press @22X1 rest 30sec A2) 8-12 Feet Elevated Ring Row, Pause at the top , rest 30sec A3) 8-12 DB Glute Bridge Floor Press @21X1 rest 90sec x 4-5 sets B) For Time - 17min Cap 20-15-10 PS (115/75) (95/65) (75/55) 30-25-20 WB 400m Run/Row C) Core 3...

Bedlam Thursday – Week 3

A1) 5-7 Dips (Bar or Ring) @31X1 Tempo, rest 1:00 x A2) 100ft Heavy Sled Drag, rest rest 30sec A3) 100 Plate Push rest 2:00 x 4-5 sets B) 20 Minutes Steady Effort 600m run 20 Prisoner Step Ups 50ft perfect bear crawl 100ft Single Arm Farmer Carry L then R C)...

Bedlam Wednesday – Week 3

A1) 6-8 Single Arm KB Front Rack Step Ups, @21X1, A2) 5 Jefferson Curl @5151 x 3-4 sets B1) AMRAP 1 Strict HSPU + 3sec HS hold B2) 10-15 Dual KB Leg Lifts with a controlled lowering , rest 1:00 x 4 sets C) 3-4 Rounds NFT or 15minutes 200m row 8R/8L SA DB OH Lunges 2-3...

Bedlam Wednesday – Week 3

A1) 6-8 Single Arm KB Front Rack Step Ups, @21X1, A2) 5 Jefferson Curl @5151 x 3 sets B1) AMRAP 1 Strict HSPU + 3sec HS hold B2) 10-15 Dual KB Leg Lifts with a controlled lowering , rest 1:00 x 4 sets C) 3-4 Rounds NFT or 15minutes 200m row 8R/8L SA DB OH Lunges 2-3...

Bedlam Tuesday – Week 2

A) 7 x 1.2.2 Hang Snatch Hi-Pull + Hang PS + Snatch Balance Pause in receiving position and in bottom of squat. for 2 sec rest 90sec B) 8min AMRAP 200m run 10 DL 155/105 135/95 115/75 10 push up rest 3:00 8min AMRAP 200m run 10 T2B 10 Alt. DB Snatch C) Core 4 sets 10...

 

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Sunday:
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