WOD

Check back daily for an updated Workout Of The Day.

Bedlam Wednesday – Week 5

  Min 0-7:00 Explanation and Equipment set up Min 7:00-13:00 6 Min AMRAP 5 Strict Pull Up 10 Push Ups 15 Air Squats Min 15:00-21:00 6min AMRAP 200m row 10 Box Jumps Min 23:00-29:00 6min AMRAP Shed run 6 Plate Ground to OH 6 No push up Burpees to Plate Min...

Bedlam Tuesday – Week 5

A1) 4 sets : Handstand Walking Level 1: 1-2 Box Around the worlds (1 rep = 1 full turn left, 1 full turn Right) Level 2: Partner Assisted HSW or Wall Assisted HSW. Level 3 25ft HSW, every 5 feet try to stop and hold a handstand for 3-5 sec A2) 30sec Weighted Hollow...

Bedlam Monday – Week 5

A) 3,3,2,2,1,1,1 @21X1, rest 2:00-3:00 between sets Building to a heavy single. B) Every 2:00 x 8 sets 1st station (min 0, 4, 8, 12) Shed Run 5 burpees to 6inch target 2nd station (min 2, 6, 10, 14) 10-12 WB (20/ 10-12 KBS (53/35) C) Core 10 R side hug and Reach 10...

Bedlam Friday – Week 4

Open WOD 19.4 12min to finish 3rounds 10 Snatches (95/65)(65/45) 12 bar facing burpees Rest 3:00 3 rounds 10 Bar Muscle ups / Pull ups 12 Bar facing burpees

Bedlam Thursday – Week 4

A) 45minutes Low and Slow Pace (75%) 800m run (4.5-min) Barbell Back Rack Walk (Shed and Back) 115/75 95/65 15 Slam Ball Throws 50ft forward bear crawl / 50ft backward bear crawl B1) 5-7 Strict Pull Up @21X1 , rest 1:00 x 3-4sets B2) 45sec- 1:00 Sorensen hold rest...

Bedlam Wednesday – Week 4

A) Min 0:00-7:00 Explanation and Equipment Set up Min 7:00-14:00 7min Steady 15/12 Cal Row 10 Med Ball Cleans Min 17:00-24:00 7min Steady 150m Run 8 Dual DB/KB Deadlift 8 Dual DB/KB S2OH 100ft Dual Db/KB OH Walk Min 27:00-34:00 7min Steady 50 Reverse Singles 16...

Bedlam Tuesday – Week 4

A1) 4 sets Level 1: 4-6 Beat Swings + 4-6 Modified MU LEvel 2: 4-6 Beat Swings + 4-6 Modified MU on Box Level 3: 2-3 reps of 1 Beat Swing + 1 MU + 1 Dip A2) 5/5 Alligator V-ups rest 1:00 between sets B) For Time - 15min cap 20-18-16-14-12-10 Alt. DB Snatch...

Bedlam Monday – Week 4

A) 3,2,1,3,2,1 FS @21X1, rest 2:00 between sets building as reps go down 2nd wave must be heavier than the first B) Every 2:30 minutes for 6 sets 7-10 Pull ups 7-10 Thrusters (95/65) 7-10 burpees over bar C) Core / Accessory Max Bar Hang .+. :30 Ring Support to Ring...

Bedlam Friday – Week 3

Movement Prep 3 rounds for quality 4 bottom up KB press / arm @21X1 4 KB Press / arm @21x1 10 single leg glute bridge / leg 15-20sec HS hold Mobility: Hip openers Wrist circles / wrist stretch Upper thoracic stretch OPEN WOD 19.3 For time 200ft DB OH Lunge walk /...

Bedlam Thursday – Week 3

A) 40minutes Low and Slow Pace 600m row 600m run 20 no push up burpees 100m Farmers Walk B1) 10-12 total Alternating DB Bent Over Row, one arm stays up while the other is lowered , rest 1:00 x 3-4sets B2) 10-12 Mod DB Floor Press @21X1 rest 1:00 x 3-4 sets C) 3 - 4...

 

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