WOD

Check back daily for an updated Workout Of The Day.

Bedlam Friday – Week 5

A) 6×1 Front Squat @20×1 Building with each set to a heavy single rest 2:00-3:00 between sets B) 8Min EMOM 1. 6-8 C2B/PU 2. 6-8 Thrusters (95/65) (75/55) rest 3:00 8min EMOM 1. 8-10 Alt. DB Snatch (50/35) 2. 10/7 Cal AD (:30 AD) *whichever comes first C)...

Bedlam Thursday – Week 5

A) Open Gym – Work on a skill Ask a Coach for help! B) Partner Wod 100 Cal Bike – partition as needed rest 3:00 7min AMRAP – 1 partner works while the other rests 125m run 8 balls slams 8 walking lunges rest 3:00 100 cal row – partition as...

Bedlam Wednesday – Week 5

Percentage of effort remains the same 80-90% relative to time domain. As time decreases effort must stay high. Your 80% at 30sec should be different than 80% at 2:00 SUSTAINABLE EFFORTS. 3 sets 2Min AMRAP 6 goblet Squat 6 KBS 2min Rest 90sec AMRAP 200m run AMRAP PC...

Bedlam Tuesday – Week 5

A) 1-2 x 12 Back Squats, rest 4:00-5:00 between sets Reference Back what you have been doing in previous weeks Should be heavier than before. B) 10min EMOM 1- 10/8 Cal row 2- 3 Snatch (squat) @ 75-80%, no TNG C) For Time 20 Box jump 20 T2B 100m Farmers carry 15 Box...

Bedlam Monday – Week 5

A2) :10-:20 Pull Up ISO hold, rest :30-1:00 A1) 6-8 Single arm KB Press in half kneeling / per arm, @21X2, mod-tough, rest :30 between arms rest 1:00 x 3-4 sets B1)) 4-6 Elevated Ring row, false grip, @30X1, rest :30-1:00 B2) Max Set: HS Hold, every 3 sec perform...

Bedlam Friday – Week 4

A) 5×2 Front Squat @20×1 Building with each set to a heavy double rest 2:00-3:00 between sets B) 16 Min EMOM 1. 5 HPS + 5 OHS (95/65) 2. 6-8 Burpee box jump over 3. 100m run + 4/4 DB HPC + OH 4. :30 Hard row C) Core 10sec hollow hold 5 v-up 10sec hollow hold...

Bedlam Thursday – Week 4

A) Open Gym – Work on a skill Ask a Coach for help! B) Partner WOD 10min AMRAP – 1 partner works while other rests 200m run 10 T2B 5 HSPU / Dip rest 5:00 10min AMRAP – 1 partner works while other rests 1 RC (5 Strict PU) 5 Muscle up/C2B 10 cal AD...

Bedlam Wednesday – Week 4

A) Map 4 – Sustained Aerobic Output 2:00 on 2:00 off @ 80-90% effort Block 1 x 2 rounds 2min AMRAP 18/15 Cal row 8-10 Alt DB Snatch (50/35) AMRAP burpees rest 2:00 2min AMRAP 100ft Plate push 10 reverse lunges 10 Air Squats AMRAP DU / Singles rest 2:00 rest 6:00...

Bedlam Tuesday – Week 4

A) 1-2 x 14 Back Squats, rest 4:00-5:00 between sets Reference Back what you have been doing in previous weeks Should be heavier than before. B) 9/11 Tribute WOD – Partner Style 2001m Row- can be done at beginning or end 9 rounds 11 PC (115/75)(95/65) 11 Push...

Bedlam Monday – Week 4

A) (3-5) Supinated Ring Pull up with a pause at top, rest 1:00 10 Plate Handstand Weight shifts (scale: On box, 20 shoulder taps) rest 1:00-1:30 x 3-4 sets B) 3-4 reps of complex 2 Kip swing +1 Pull Up +1 C2B, rest 1:00 (3-5) Tempo Dips @22X2, rest 1:00 – 1:30 x...

 

Call Us Today: (210) 257-6102

15384 TRADESMAN, SUITE 101 SAN ANTONIO, TX 78249

 

 

Monday - Thursday:
5:30am, 6:15am, 10:00am,12:00pm, 4:00pm, 5:00pm, 6:00pm, 7:00pm

Friday:
5:30am, 6:15am, 10:00am,12:00pm, 4:00pm, 5:00pm, 6:00pm

Saturday:
9:30am (WOD)
10:30am – 1:00pm (Open Gym)

Sunday:
9am-12pm (Open Gym)

 

© 2018 Bedlam Crossfit. All Right Reserved. Powered by Dryden Labs