Bearwalden CrossFit Gym Saffron Walden Essex

WEEK 8 – WOD 38 – STAY HOME #BEARSATHOME

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EMOM 10 45s Movement

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

BODYWEIGHT WORKOUT

WEDNESDAY 13 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 

EMOM 10 45s Movement – Warner

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

Part A. 

Accumulate a 5 minute plank 

Every break of form do: 

  • 2 burpees 
  • 2 Sit ups 
  • 2 Squats 

(Add 2 reps to each exercise for every break) I.e. 4..6..8..10

Part B.

3 Rounds 

Each round increase each hold by 10 secs

  • 40 Secs Hollow Hold
  • 40 Secs Split squat hold (each leg)
  • 40 Secs Glute bridge Hold 
  • 20 alternating v sits 

Part C.

EMOM 12: 

  • M1- Wall Sit 45 secs 
  • M2- Hand stand hold against wall 30 secs

(If you can’t perform tempo pike push ups for 30 secs) 

  • M3- Max burpees 

Finisher: 

  • 50 Push Ups For Time 
  • Every time you break = 30 secs Wallsit March + 12 v sits 

PLATE WOD

WEDNESDAY 13 MAY

Short Intense Warm-up : Generic 10 mins as above

Plate WOD

WEDNESDAY: 

A.) AMRAP 10 For Quality of Movement

  •  7 Plate TGU sit ups
  • 8 Plate Squats (extending plate out as you descend if not too heavy, if not then front squats @2.2.2.1 
  • 9 plyometric push ups onto plate (3 second pause at bottom of push up)

B.) EMOM 12 

  • M1. Plate round the worlds (slow & controlled)
  • M2. Plate pull over (3 second eccentric)
  • M3. Plate bicep curl+press
  • M4. 10 GTOH into 10 plate Speed Squats 

C.) 21-15-9

  •  Alternating plate Chops
  • Squat clean
  • Curtesy hinge 
  • Jerk stance strict press

Finisher

  •  For time: 60 GTOH
  • Start with EMOM – 5 burpee over plate

WALL BALL WOD

WEDNESDAY 13 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.) 3-4 Rounds:

  • 10 WB kang squats @4141
  • 10 WB RDLs @4141
  • 10/10 S.L lunge pulses 

B.) EMOM 9

  • M1: 40s hollow flutters (holding WB OH)
  • M2: 10 TGU SU
  • M3: 25/25s side plank rotations 

C.) 3-4 Rounds:

  • 8/8 S.A Floor press @3331 (if you can’t hold ball with one hand 16 floor press both hand on WB @3331)
  • 16 Bent over rows @3331
  • 16 Z press @3111 (3s up)

KETTLE BELL WOD

WEDNESDAY 13 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.) 2 complete rounds

5 AMRAP 

  • 6 Goblet squats 
  • 12 S.A OH lunges 
  • 18 RDLs

2min rest

5 AMRAP 

  • 18 S.A floor press
  • 12 S.A Bent over rows
  • 6 S.A strict press

2min rest 

5 AMRAP 

  • 20 V-sits
  • 20 Russian twists
  • 20 KB swings

B.) For time.    7TC

30-20-30

  • KB high pulls
  • Air squats

DUMBELL WOD

WEDNESDAY 13 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.) 2 complete rounds

5 AMRAP 

  • 6 Goblet squats 
  • 12 S.A OH lunges 
  • 18 Crossbody DLs

2min rest

5 AMRAP 

  • 18 S.A floor press
  • 12 S.A Bent over rows
  • 6 S.A strict press

2min rest 

5 AMRAP 

  • 20 V-sits
  • 20 Russian twists
  • 20 DB hang snatch

B.) For time 7TC

30-20-30

  • Bicep curls (If DB too heavy hold in both hands)
  • Air squats
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