WOD

Check back daily for an updated Workout Of The Day.

Bedlam Thursday

  1. 8-10 Rounds

100m run

8 burpee over parallette

8 KBS

Rest 1:1 pace. Each round should be at least a second faster than previous

 

  1. B) Accumuate 2500m-3000m on the rower

Every 5 minutes get off and perform 1 round of

8 burpee

8 step up step down

:30 FLR hold

:30 plank hold

Bedlam Wednesday

  1. A) 6×2 snatch first pulls with a 3 sec pause at knee + 1 snatch @75% of 1RM

Rest 1:30-2:00 between sets

 

  1. B) 10-1 PC @ (115/85)

1-10 Front Squat

*Perform 7 T2B between sets

Bedlam Tuesday

  1. A) 12 min EMOM

1- (4-6) (6-8) Strict HSPU / Box Push ups

2- (4-6) (6-8) Strict T2B

3- (4-6) (6-8) Hinge row @1111

 

  1. B) Mix and Match for 5 sets

100m Single Arm Front Rack carry (50m R/50m L)

8-12 DB Devil’s Press (40/25)

40 DU  

8-12 Dips

Rest 1:!

Bedlam Monday

  1. A) MAP 3 90/90 off

3 sets

90sec AMRAP

200m run

AMRAP Box jump overs

Rest 1:30

 

90sec AMRAP  

 

:30 R arm KB snatch

:30 L arm KB snatch

:30 mountain climbers

Rest 1:30

 

Rest 3:00- 5:00

 

3 sets

90sec AMRAP

200m row

AMRAP Burpees to 6in target

Rest 1:30

 

:30 WB PP

:30 WB

:30 walking lunges

Rest 1:30

Bedlam Friday

A1) 5 Deadlift @ 75% of 1RM rest 1:00

A2) 6-8 RFESS @30X1 rest :30 between legs

Rest 2:00 between sets

X 3 sets

  1. B) FT:

400m Run Together

100 Thrusters FT (75/55)

400m Run Together

Partition as you like.

Top of every min. partners must perform 5 synch burpees before contining – ONLY WHEN IN GYM

Bedlam Thursday

  1. A) 8-10 rounds

10/7 Cal AD

8-10 Box jump step downs

8-10 no push up burpee to a 6 inch target

rest 1:1 Pace. Each following round should be at least a second faster than previous.

 

  1. B) 30min Row @75%

Every 5 minutes get off and perform

1:00 walking lunges

1:00 plank

Bedlam Wednesday

  1. A) 6×2 Clean 1st pulls with a 2 second pause at knee + 1 Clean pull @ HEAVY

(100-105% of 1RM) rest 2:00 between sets

  1. B) 2min AMRAP

200m row/400m run /15/12 cal AD  

Max Power Snatch (115/75) (135/95) in remaining time

Rest 2min

2min AMRAP

200m row/400m run /15/12 cal AD

Max Power Clean (115/75) (135/95) in remaining time

Rest 2min

2min AMRAP

200m row/400m run /15/12 cal AD

Max T2B

Bedlam Tuesday

  1. A) 12 min EMOM

1 5-7 Banded Push ups @1111

2- :15-:20 supinated Iso PU hold

3- :20-:30 ring support hold

4- 5-7 KB bent over row @1111, tough

  1. B) Mix and Match for 5 sets

100m Farmers Carry

10 HSPU

200m run

10 C2B (5-7 Ring MU/Bar MU)

Rest 1:1

Bedlam Monday

MAP 3 90on/90off @ 85% effort

 

3 rounds

:45 row

:45 burpees over parallette

Rest 1:30

 

:45 AD

:45 Alt KB snatch  

Rest 1:30

 

Rest 5:00

 

3 rounds

:45 bear crawl

:45 BB hang PC+OH

Rest 1:30

:45 shuttle run

:45 Russian KBS

Rest 1:30

Bedlam Friday

A1) 6 Deadlift @ 70% rest 1:00

A2) 50-100ft broad jump

Rest 1-2:00 x 3 sets

 

  1. B) 3 man TEAM WOD

Male/Male/Male Team = Accumulate 300 Cals row

Mixed Team Accumulate 275 Cals row

Female/Female/Female Team Accumulate 250 Cals row

1 partner rest

1 partner rows

1 partner completes

30 DU

6 burpee box jump overs

6 DB thrusters

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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)

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