Bearwalden CrossFit Gym Saffron Walden Essex

WEEK 8 – WOD 37 – STAY HOME #BEARSATHOME

Stay Safe

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 12 MAY

Short Intense Warm-up : Generic 10 mins as Prescribed

-Joint prep, 10 reps each side/way-

  • Neck rotations 
  • Shoulder rotations 
  • Elbow rotations 
  • Wrist rotations 
  • Hip rotations 
  • Knee rotations 
  • Ankle rotations 

Warmer: Complete 3 rounds of

  • 0 shoulder taps 
  • 20 Glute Bridges
  • 5 Walkouts 
  • 5 Tempo squats 2 sec hold and finish with Jump. 

4 Rounds for Time 

  • 30 Russian Twists 
  • 20 Object facing burpees 
  • 10 SL elevated squat jumpes
  • 5 walkouts with press-up 

If you don’t have space or somewhere to run then run up and down your stairs. 

  • 60 Air Squats 
  • 400m run (10 stair runs)
  • 40 Tricep dips (Use sofa or bench/chair)
  • 300m Run 8(Stair runs)
  • 25 Plank ups 
  • 200m run (5 Stair runs)
  • 20 Press ups 
  • 100m run (3 stair runs)

Finisher: 

  • 100 CrossFit-sit ups for time
  • EMOM 15 shoulder taps 

PLATE WOD

TUESDAY 12 MAY

Short Intense Warm-up : Generic 10 mins as above

Plate WOD

  • 30 Skater Jumps over plate 
  • 30 Plate Deadlifts
  • 30 Overhead squat
  • 20 Skater Jumps 
  • 10/10 Plate split stance Deadlifts 
  • 20 Overhead squat
  • 10 Skater Jumps over plate 
  • 5/5 Straight leg plate deadlifts 
  • 10 Overhead squat 

20min amrap

  • 40 DU/ Star jumps
  • 20 plate curls in squat position 
  • 20 Plank ups to plate 
  • 40 Air-squats
  • 20 Plate Clean + Jerk 
  • 20 Plank jacks 

WALL BALL WOD

TUESDAY 12 MAY

Short Intense Warm-up : Generic 10 mins as above

Wall Ball WOD

-Joint prep, 10 reps each side/way-

  • Neck rotations 
  • Shoulder rotations 
  • Elbow rotations 
  • Wrist rotations 
  • Hip rotations 
  • Knee rotations 
  • Ankle rotations 

EMOM 10 45s Movement – Warner

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

(Any additional prep you may need, make sure you are hot a sweaty before starting WODs)

A.) 10 AMRAP 

  • 16 WB P. snatch
  • 1min jog on spot/ 200m run
  • 16 x fit sit ups

B.) 10 AMRAP 

  • 16 WB P. clean & jerk
  • 12 burpees 
  • 16 V-sits

C.) For time.    12TC

3 rounds

  • 20m or 10/10 EL OH walking lunges
  • 16 Fr Rk squats
  • 12 push ups (R1: Diamond PU. R2: Normal PU. R3: Wide PU)

KETTLE BELL WOD

TUESDAY 12 MAY

Short Intense Warm-up : Generic 10 mins as above

Kettle Bell WOD

-Joint prep, 10 reps each side/way-

  • Neck rotations 
  • Shoulder rotations 
  • Elbow rotations 
  • Wrist rotations 
  • Hip rotations 
  • Knee rotations 
  • Ankle rotations 

EMOM 10 45s Movement – Warner

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

(Any additional prep you may need, make sure you are hot a sweaty before starting WODs)

A.) 10 AMRAP @60% Effort 

  • 16 S.A KB snatch
  • 1min jog on spot/ 200m run
  • 16 x fit sit ups

B.) 10 AMRAP @70% Effort 

  • 16 S.A KB clean & jerk
  • 12 burpees 
  • 16 V-sits

C.) For time. 90% High Effort 

3 rounds

  • 20m/10/10 OH S.A walking lunges
  • 8/8 S.A Fr Rk squats
  • 12 push ups

DUMBELL WOD

TUESDAY 12 MAY

Short Intense Warm-up : Generic 10 mins as above

Dumbell WOD

-Joint prep, 10 reps each side/way-

  • Neck rotations 
  • Shoulder rotations 
  • Elbow rotations 
  • Wrist rotations 
  • Hip rotations 
  • Knee rotations 
  • Ankle rotations 

EMOM 10 45s Movement – Warner

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

(Any additional prep you may need, make sure you are hot a sweaty before starting WODs)

A.) 10 AMRAP 

  • 16 S.A DB snatch
  • 1min high knees/ 200m run
  • 16 x fit sit ups

B.) 10 AMRAP 

  • 16 S.A DB clean & jerk
  • 12 burpees 
  • 16 Alt single leg V sits

C.) For time.    12TC

3 rounds

  • 20m/10/10 OH S.A walking lunges
  • 8/8 S.A Fr Rk squats
  • 12 push ups
bearwalden2020