Bearwalden CrossFit Gym Saffron Walden Essex

WEEK 8 – WOD 40 – 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

FRIDAY 15 MAY

Short Intense Warm-up : Generic 10 mins as Prescribed

A: 30-25-20-15-10-5

  • DU/ Double Single unders  /  Star Jumps if no Jump Rope  
  • Burpee

B: AMRAP 9 

  • 30s High knees 
  • 10 SL squats 
  • 16 Russian Twist 
  • 10 Burpee / 6 Candle Stick Burpee 

C: For Time:

  • Buy In ‘60 Toe Touch’
  • 60 Sumo Stance Squat 
  • 50 Superman Ext 
  • 30 Hollow Rock 
  • 20 Cossack Squat 
  • Max Handstand Hold

D:

  • 100 xfit sit ups 

Each break 20 mountain climbers

PLATE WOD

FRIDAY 15 MAY

Short Intense Warm-up : Generic 10 mins as above

Plate WOD

A.) 3 rounds for quality 12TC

  • 12 Kang Squat @3131
  • 10 SUMO stance plate squats against wall @3211- Explode out of hole
  • 12 Diamond push ups off plate for incline (if too hard normal push ups)

B.) EMOM 9 mins:

  • M1: 45s Plate Glute bridge walk outs
  • M2: Single leg RDL 7/7 
  • M3: Plate Curtsy Squat 

C.) CHIPPER:

  • 50 DU 

WALL BALL WOD

FRIDAY 15 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.) 18 AMRAP 

  • Buy in: 80 Jump lunges

Time left AMRAP of:

  • 21 WB P. Snatch
  • 15 star jumps
  • 9 down up + high pull with WB

B.) 40-30-20-10

  • WB bicep curls
  • WB Push jerk
  • 200m run

C.) 3-4 Rounds

  • 20 WB Russian twists
  • 6 TGU-SU
  • 10 Squat jumps

KETTLE BELL WOD

FRIDAY 15 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.) 18 AMRAP 

  • Buy in: 80 S.A thrusters 
  • Time left AMRAP of:
  • 21 American KB swings 
  • 15 star jumps
  • 9 down up + high pull

B.) 40-30-20-10

  • KB Hang Clean
  • KB Push jerk
  • 200m run

C.) 3-4 Rounds

  • 20 KB Russian twists
  • 3/3 TGU
  • 10 jump lunges

DUMBELL WOD

FRIDAY 15 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.) 18 AMRAP 

  • Buy in: 80 S.A thrusters 
  • Time left AMRAP of:
  • 22 DB hang snatch
  • 15 star jumps
  • 9 down up + high pull

B.) 40-30-20-10

  • DB Hang Clean
  • DB Push jerk
  • 200m run / 40secs high knees

C.) 3-4 Rounds

  • 20 DB Russian twists
  • 3/3 TGU
  • 10 jump lunges
bearwalden2020