Bearwalden CrossFit Gym Saffron Walden Essex

WEEK 7 – WOD 32 – KEEP GOING #BEARSATHOME

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 5 MAY

Short Intense Warm-up : Generic 10 mins as Prescribed

Warmer: Emom 10 (40s/20s rest) 

  • M1- Snow Angels 
  • M2- Alt Reverse Lunges 
  • M3- Jump squats 
  • M4- Shoulder taps 
  • M5- Burpees 

A.) 16 minute AMRAP

10-20-30-40…..

(Once at 40 reps come back down)

  • Side step press ups 
  • FW lunge + BW lunge + Squat jump
  • Half sits
  • Dips

20s Penguin claps at the end of each round

B.)  For Time: 13TC

6…12…18…24…30…..

(Go up 6 reps each round)

  • Squated calf rasises 
  • Diamond push ups
  • Skater jumps
  • Towel pulls
  • Cossack squats 

C.).   Finisher: For Time 

  • 100 Cyclists crunches

(Every 20 reps complete 16 leg rasises)

PLATE WOD

TUESDAY 5 MAY

Short Intense Warm-up : Generic 10 mins as above

Plate WOD

AMRAP 8 

Buy in 80 plate floor Press 

  • 15 bent over plate rows 
  • 10 plate jumps on/off
  • 5 Plate TGU 

90 secs rest into 

AMRAP 7 

  • Buy in 60 RDLs
  • 15 broad jumps over plate 
  • 10 GTO 
  • 5 OH Plate squats 
  • 60 secs rest into 

AMRAP 6

  • Buy in 40 plate curls 
  • 15 plate Thrusters 
  • 10 Bulgarian split squats 
  • 5 burpee to plate 

EMOM 12 

  • M1-skull crushers 
  • M2- Russian twists 
  • M3- SA waiters lunge 
  • M4 – plate thrusters 

120 plate deadlifts 

EMOM – 5 strict press

WALL BALL WOD

TUESDAY 5 MAY

Short Intense Warm-up : Generic 10 mins as above

Wall Ball WOD

40-50min Flow:

5 min amrap:

  • 5 Wall ball glute bridge walkouts
  • 10 med ball curls in squat 
  • 5 med ball around the worlds in squat 

Buy in: 

  • 25 bear hug jump squats 
  • 30 TGU Sit ups
  • 25 squat Pulses with wall ball in frontal raise
  • 30 Half sits

1 round of: 

  • 25 Wb Russian twists
  • 25 WB Strict press

2 Rounds of:

  • 80 DU/ 200m run
  • 40 thrusters 
  • 20 calf raises 

3 rounds of: 

  • 20m wall ball death march 
  • 20 Wallball devil press 
  • 10 Split leg RDL

Any remaining time back to beginning!

KETTLE BELL WOD

TUESDAY 5 MAY

Short Intense Warm-up : Generic 10 mins as above

Kettle Bell WOD

45mins workout 

  • Buy in of 100Kb swings but every min 5 Press ups
  • 200m run / 40secs High knees
  • 40Kb Crossbody deadlifts
  • 40 Kb Push press
  • 50 Russian twists
  • 40 Hang cleans
  • 40 Goblet squats
  • 50 Mountain climbers
  • 40 Single leg RDLs
  • 40 Sumo Deadlift High pulls
  • 50 Hollow rocks
  • 40 Kb Snatch
  • 40 Bent over rows
  • 50 Du/100 Su/100 Penguin Jumps

Any remaining time AMRAP

  • 5 Bicep curls at bottom of squat
  • 10 Press ups
  • 15 Fr squat

DUMBELL WOD

TUESDAY 5 MAY

Short Intense Warm-up : Generic 10 mins as above

Dumbell WOD

BUY IN: 60 over DB burpees 

  • 100m run or 20s high knees
  • 35 Hang P. Clean & jerk.     
  • 100m run
  • 35 Thrusters 
  • 100m run
  • 35 RDL + Row 
  • 100m run
  • 35 Bicep curls in squat
  • 100m run
  • 35 Snatch 
  • 100m run

BUY OUT: 60 X fit sit ups

Time left climb the ladder:

2…4…6…8…10…12…14………… (go up in 2s)

  • Broad jumps
  • Each arm push press
  • Skater jumps
  • DB swings
  • Push ups
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