Bearwalden CrossFit Gym Saffron Walden Essex

WEEK 6 – WOD 27 – ENJOY THE RAIN #BEARSATHOME

A CHANGE IN THE WEATHER

Stay home – Stay Safe – Protect Others – Workout.

WARM UP

GET WARM WITH US

EMOM 10 45s Movement

M1 – Inch Worm  /  M2 – Shoulder Taps  /  M3 – Plank  /  M4 – Reverse Lunge  /  M5 – Wall Sit Hold

BODYWEIGHT WORKOUT

TUESDAY 28 APRIL

Short Intense Warm-up : Generic 10 mins as Prescribed

Warmer: Emom 10 40s/20s rest 

  • 1- Snow Angels 
  • 2- Alt Reverse Lunges 
  • 3- Russian Baby Makers 
  • 4- Shoulder taps 
  • 5- alt Windmills 

A) 20 minute AMRAP!! 

10-20-30-40 

  • 50 DU 60,70,80….
  • Pike Shoulder taps 
  • Wide grip press ups 
  • Air Squats 
  • Explosive Lunges 
  • Sit ups to Standing up 
  • 100m run,200,300,400

B) For Time: 

10-20 then back down 20-10

  • Down ups
  • Lalanne press 
  • Bulgarian split squat 
  • Prisoner Squats

Finisher: For Time 

100 Hollow rocks 

PLATE WOD

TUESDAY 28 APRIL

Short Intense Warm-up : Generic 10 mins as above

Plate WOD

A.) 20 AMRAP 

  • Buy In: 60-70 burpees over plate 

Time left AMRAP:

  • 15 star jumps
  • 15 GTOH
  • 15 Diamond push ups (hands on plate)

B.) 42-30-18-9 For time.   16 TC

  • Reverse lunges off plate (stand on plate)
  • Push press
  • Mountain climbs

C.) 3-4 Rounds

  • 20 Plate Russian twists
  • 15 Glute bridge walk outs 
  • 10 Jump squats 

WALL BALL WOD

TUESDAY 28 APRIL

Short Intense Warm-up : Generic 10 mins as above

Wall Ball WOD

45min running clock

Buy in:

  • 75 Bicep curls and press
  • 75 OH lunges
  • 75 Dips with Wb on lap
  • 75 Good mornings bear hugging ball

(Break up how you want)

Into 4 rounds of:

  • 30 High knees with Wb OH
  • 30 Russian twists
  • 20 Alternating side thrusters
  • 20 Kang squats
  • 10 press ups

Any remaining time AMRAP:

  • 10 Wb squat cleans
  • 10 Tall kneeling press
  • 20 Hollow flutters
  • 10 Broad jumps

KETTLE BELL WOD

TUESDAY 28 APRIL

Short Intense Warm-up : Generic 10 mins as above

Kettle Bell WOD

EMOM WARMER 8 

20 seconds ES

  • M1- SA seated strict press 
  • M2- OH SA walking lunges 
  • M3- renegade rows (squeeze shoulder blades , try not to rotate hips , elbows to pockets) 
  • M4- OH squat 

A: 15 min TC 

  • Buy In 50 KB Thrusters 

Into 3 Rounds of

  • 20 Curtsy lunges (KB goblet Pos)
  • 10 Glute bridges with KB on hips 
  • 20 Bicep curls in squat pos 
  • 10 Toes to KB or dragon flags 
  • Buy Out 50 Sumo Deadlift High Pulls 

B1. AMRAP 5 

  • 20 SA Floor Press
  • 10 Power snatch 
  • 20 SL RDL 

60 secs rest 

B2. AMRAP 5 

  • 20 Russian twists
  • 10 over KB steps or jumps 
  • 20 KB pull throughs from plank pos 

30 secs rest 

B3. AMRAP 5 

  • 20 KB Hang Clean 
  • 10 Cossack squats (KB in goblet pos) 
  • 20 high knees (holding KB if possible) 

Finisher 

50,40,30,20,10 

  • Bent over rows 
  • Clean and jerk

DUMBELL WOD

TUESDAY 28 APRIL

Short Intense Warm-up : Generic 10 mins as above

Dumbell WOD

45 min running clock

Buy in:

  • 100 Goblet squats
  • 100 Pressups
  • 100 Deadlifts
  • 100 Db passes in plank

(Break up how you want)

Then 4 rounds of:

  • 40 DU / 40 star jumps
  • 10 Alternating Db snatches
  • 5/5 TGU
  • 10 Push press

Any remaining time:

  • 5/5 Db thrusters
  • 10/10 Renegade row
  • 10 Bicep curls in squat
  • 10/10 Floor press
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