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Daily WOD
New WOD released 5 days a week. We offer Individual Program Design for those seeking a competitive edge.
Bedlam Athlete #85 – Cycle #4
Saturday
A1) Weighted Single Leg DL X 6/ Leg @21X1- rest 1 Min
A2) 6-8 Kipping HSPU to Deficit – rest 1 min
A3) 12-15 Banded Russian KBS
Rest 2 mins X 3 Sets
B) Every 75 Sec X 6 Sets
3 Burpee BJ Overs (30/24)
3-4 Unbroken PC+OH @60% of C&J RM
Rest 2 mins
C) 3 Min AMRAP
24 BJ Overs (24/20)
18 Burpees
AMRAP PC (135/95)
Rest 3 mins
3 Min AMRAP
21 BJ Overs
15 Burpees
AMRAP PC (185/115)
Rest 3 mins
3 Min AMRAP
18 BJ Overs
12 Burpees
AMRAP PC (205/135)
Rest 3 mins
3 Min AMRAP
15 BJ Overs (24/20)
9 Burpees
AMRAP PC (225/155)
Bedlam Athlete #84 – Cycle #4
Friday AM Session
A) 3 Sets:
1000m Row
50 DU
25 Step Down BJ (24/20)
Rest 1:1 Work/Rest Ration
Friday PM Session
A) 10 Min EMOM
Min 1 – 4 FS @55% of FS RM
Min 2 – 5 BS @55% of FS RM
B) 6 Sets: @60% of Snatch RM
3 Posiiton Snatch
*1 Hi-Hang, Above Knee, Full
C) 11 Min AMRAP
45/35 Cal Row
60 WB (20/14)
75 PS (75/55)
D) 3X15 Hip Extensions – 2 Sec Pause @top of each p
Bedlam Athlete #82 – De-Load
A) Build to a heavy Weighted Strict Pull-Ups
B) 1-12 Unbroken C2B
^You must come down after every unbroken set
*Scale to Pull-Ups if not super efficient with C2B
C) For Time:
50/35 Cal AD
1200m Run
2K Row
Bedlam Athlete – #81 – De-Load
| Tuesday’ | |
| A) |
BS – Build to a heavy double for the day
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| B) | 15 Mins to build |
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PS – Build to a heavy TNG Set of 5
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PC – Build to a heavy TNG Set of 5
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| C) | For Time: |
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25 Thrusters (95/65)
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| 400m Run | |
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20 Bar Muscle Ups
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| 400m Run | |
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25 Thrusters (95/65)
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Bedlam Athlete – #80 – De-Load
| Monday AM | |
| A) |
2X500m Row @75% – rest as needed
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| B) |
1X1K Row – AFAP
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| Monday | |
| A) |
Build to a heavy Push Press for the Day
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| B) | For Time: |
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30 Ring Muscle Ups
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Scale to 10 Min AMRAP of RMU if you were only holding 1-2 on the 10 Min EMOMS
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| C) | 20 Min EMOM |
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1- 6-9 Burpee BJ Overs (24/20)
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2 – 15/12 Cal Row
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| 3 – 10-15 T2B | |
| 4 – 12/9 Cal Ad |
Bedlam Athlete – #79 – De-Load
| Saturday | |
| A) |
1 Max Unbroken Set of Strict HSPU
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| B) |
Split Jerk – Build to a heavy
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| C) | 14 Min AMRAP |
| 200m Run | |
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6 Kipping HSPU to Deficit (5″/3″)
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18 Alt DB Snatch (50/35)
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| 54 DU | |
| D) |
4X1 Min Weighted Front Brdge
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Follow Us On IG
Reposting!
Apply these cues and visuals to today’s muscle up skill builder.
@bedlamstrong Muscle up Skill work is making its way back into our skills section on Tuesdays. Creating more awareness around how we swing on the rings is important to build a foundation and develop stronger shapes. .
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Posted @withrepost • @cassg22 🔻Tension on the Rings 🔻
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There are three really important shapes to hit when you’re in the bottom portion of your swing in a muscle up.
•Hollow •Neutral/Vertical
•Arch/Superman .
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The photo and video comparisons show the difference between tension on the rings when maintaining tight shapes vs not.
Your body and the rings create a unified system. When there is a break in that system the result is a loss of tension.
Tension = POWER 💥
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If your muscle up swing looks like the bottom you’re either not able to achieve it or are having use more energy to get on top of the rings. .
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Practice creating smoother lines and staying tight throughout the swing.
Push down on the rings as you Superman and pull back on the rings as you hollow. 😬👍🏽
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#bedlamcrossfit
#bedlamgymnastics
Comparison is the thief of joy.
When you shift your focus towards self instead of what others are doing, you find you start progressing faster than before.
Train harder for YOU.
Lift heavier for YOU.
Eat to fuel your body for YOU.
Root for others and encourage their work while knowing that you’re on your own journey and capable of so much too.
There is only one of you. Respect your uniqueness and revel in your own accomplishments. 🙌🏽
#bedlamstrong
Here are some @poweroutput highlights from our competitors last weekend to motivate you midway week.
We are so proud of all of y’all!
#bedlamstrong
#teamadvil
#teamnoknees
#butdidyouseeAnthonyshair
Special shoutout to this father-son duo on their outstanding performances this weekend at @poweroutput .
@wytt.w competed in the TEEN division and let his competitor spirit shine! He snagged himself the top spot 🥇 and even PRD his thruster during competition. 🙌🏽
His father Paul, was among a stacked group of individuals representing the 50+ group. He fought with all his might despite having an injury and earned himself a 🥈 finish.
You two have worked very hard over the years and we hope that this weekend reminded you that no matter what age you are, the competitive spirit never weakens or dies. Keep it up y’all 🙌🏽
Bedlam Fam ❤️
We are so proud of our athletes who worked their ass off in the heat today!
There were lots of PRs, outstanding finishes, comraderie, and teamwork.
Thank you to all of you could make it out to support in person and those who could from afar. 🤗
Fantastic job everyone!!
#bedlamstrong
#bedlamfamily
With time, patience, and a determined spirit you too can achieve anything you set your mind to.
It won’t be easy.
You’ll have moments where you may need to step back, but the goal is always
Forward ——>
Here’s to your relentless spirit and making time for yourself even on your hardest days. 🙌🏽
#bedlamstrong
Kabul 13”
In remembrance of the 13 fallen soldiers. We honor and will always remember you and those who came before you.
Join us today for our 9:30am community WOD.
•Marine Corps Staff Sgt. Darin T. Hoover, 31, of Salt Lake City, Utah
•Marine Corps Sgt. Johanny Rosariopichardo, 25, of Lawrence, Massachusetts
•Marine Corps Sgt. Nicole L. Gee, 23, of Sacramento, California
•Marine Corps Cpl. Hunter Lopez, 22, of Indio, California
•Marine Corps Cpl. Daegan W. Page, 23, of Omaha, Nebraska
•Marine Corps Cpl. Humberto A. Sanchez, 22, of Logansport, Indiana
•Marine Corps Lance Cpl. David L. Espinoza, 20, of Rio Bravo, Texas
•Marine Corps Lance Cpl. Jared M. Schmitz, 20, of St. Charles, Missouri
•Marine Corps Lance Cpl. Rylee J. McCollum, 20, of Jackson, Wyoming
•Marine Corps Lance Cpl. Dylan R. Merola, 20, of Rancho Cucamonga, California
•Marine Corps Lance Cpl. Kareem M. Nikoui, 20, of Norco, California
•Navy Hospitalman Maxton W. Soviak, 22, of Berlin Heights, Ohio
•Army Staff Sgt. Ryan C. Knauss, 23, of Corryton, Tennessee.
#bedlamstrong
In order for anything to work for you in life there needs to be a consistency of effort.
How big or small will vary on the day but giving what you can will outweigh not giving anything at all.
The goals you’ve set are not going to magically appear before you.
Your hope for a successful tomorrow rests on what you put in today.
If a program isn’t giving you the results you’ve been looking for, ask yourself
•Am I eating optimally to maximize my progress?
•Am I drinking enough water to aid in absorbency of nutrients and digestion?
•Am I getting enough sleep and managing my stressors?
•Am I looking within and taking care of my mental well being?
If the answer is no to any of those than perhaps a shift in effort towards those areas will help you move in the direction you’re seeking. If the answer is yes to all of those than it likely means a program shift could help to provide a more progressive stimulus.
Being “healthy” or “fit” is a balance of lifestyle choices designed to give your body what it needs physically and mentally to thrive and perform for you. It’s not just about the hour or two hours you workout a day. You can’t out work poor lifestyle choices. High effort in one area does not cancel out no effort in another.
You are worth showing up for.
You are worth the effort.
You can achieve what you want.
A little bit goes a lot further than nothing.
It doesn’t have to be perfect or 100%.
You just have to be consistent.
#bedlamstrong
Caption this photo… 👇🏽
Oh, and don’t forget! We have our Saturday social at Chicken N Pickle from 12-2pm in ✋🏽 days!
#bedlamstrong
#silverbackbros
#OGs
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