Bearwalden CrossFit Gym Saffron Walden Essex

WEEK 8 – WOD 39 – 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

THURSDAY 14 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:

Emom 8:   40 seconds work, 20 secs rest

  • M1- Walking lunges 
  • M2- Star Jumps
  • M3- 1 Walkout into 2 Press ups 
  • M4- mountain climbers 

Part A. Time Cap 12 mins 

  • 30 V-sit Buy in: 
  • 120 Airsquats for time 

Every pause or break of form you complete a 100m run @100% effort

Part B. 

12 Min AMRAP

  • 30 Dips buy in:
  • 10 Press ups
  • 9 Burpees
  • 8 single leg Bodyweight RDLs
  • 7 HRPU

Part C. Finisher 

  • 2 mins Max jump lunges 
  • Rest 1 min
  • 2 mins: Max Press ups 
  • Rest 1 min 
  • 2 mins: Max Down-ups
  • Rest 1 min 
  • 2 mins Max Object Facing Burpees

PLATE WOD

THURSDAY 14 MAY

Short Intense Warm-up : Generic 10 mins as above

Plate WOD

A.) 4 Round flow with minimum rest 

  • 30s Plate floor press
  • 30s HSPU/Pike Push up 
  • 30s Bent over rows 

B.) 8 min amrap:

  • 12 V-sits
  • 12 Hollow rocks
  • Max second L-sit hold from ground 
  • 10 recovery Bodyweight arms overhead lunges 

C.) FOR TIME:

2 rounds: 

  • 10 alternating pistols 
  • 10 Bed sheet pulls/superman’s 
  • 10 plate weighted dips 
  • Max handstand hold
  • 12 alternating pistols
  • 12 bed sheet pulls/superman’s
  • 12 plate weighted dips
  • Max handstand hold 

Finisher: 10 min time cap 

  • 150 Pike Shoulder taps

Every break of form: 

  • 10 Airsquats 
  • 20 wide stance press ups

WALL BALL WOD

THURSDAY 14 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.) 2 rounds ISO holds

  • 30/30s iso lunge hold (WB OH if Pos)
  • 45s Half push ups hold
  • 60s WB Wall sit hold
  • 45s Half tri extension hold with WB

B.) 2 complete Rounds 22mins. 

(breaking down the wall ball shots to become ninjas at wall balls)

2min AMRAP:

  • 18 WB clusters
  • Time left max: Push ups

2min rest

2min AMRAP:

  • 40 WB push press
  • Time left: WB Wall sit hold 

2min rest

2min AMRAP:

  • 20 WB Front squats 
  • Time left max: Alt reverse lunges 

C.) 60 burpees for time. (Just for fun)

KETTLE BELL WOD

THURSDAY 14 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 rounds ISO holds

  • 30/30s lunge hold + round the world
  • 30/30s half filly press hold
  • 30/30s S.A Fr Rk KB Wall sit hold
  • 30/30s S.A top bent over row hold

B.) 2 Rounds:

2min AMRAP:

  • 18 American KB swings 
  • Time left max: Push ups

2min rest

2min AMRAP:

  • 9/9 Clean & jerk
  • Time left: KB Wall sit

2min rest

2min AMRAP:

  • 18 Sumo DL high pull
  • Time left max: Alt reverse lunges 

C.) 60 burpees for time

DUMBELL WOD

THURSDAY 14 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 rounds ISO holds

  • 30/30s lunge hold + round the world
  • 30/30s half filly press hold
  • 60s DB goblet Wall sit hold
  • 30/30s S.A top bent over row hold

B.) 2 Rounds:

2min AMRAP:

  • 18 DB hang snatch
  • Time left max: Push ups

2min rest

2min AMRAP:

  • 9/9 Clean & jerk
  • Time left: DB on lap Wall sit

2min rest

2min AMRAP:

  • 18 Sumo DL high pull
  • Time left max: Alt reverse lunges 

C.) 60 DB burpee Deadlifts for time

bearwalden2020