11-17th Oct

Session 1 (Stratford / Wimbledon – Monday)

 

3 Sets

2 minutes max Cals

Into

3 rounds of;

30 DU

20 goblet squats

(1 set is 2 minute +3 rounds)

Rest 90 b/t sets

Rest 4

120 DB snatch (every time you break 400m run + 30 down ups)

 

Session 2 (Stratford / Wimbledon – Tuesday)

Every 3 minutes X5

10 Burpee box jumps

16 Double DB OH lunges

(Cap 2.30)

@19

AMRAP 18

20 Double DB Box step overs

15 HR press ups

20/16 Cal

20 Double DB deadlift

 

Session 3 (Stratford – Thursday / Wimbledon – Wednesday)

 

40 Minute running clock;

3 rounds

20 Double DB box step overs

50 DU

20 Double DB snatch

50 DU

Rest 3

600m run

Rest 2

2 Rounds

50/40 Cal

30 Wall balls

30 V-ups

Rest 2

AMRAP

10 K2E

10 HSPU or 15 HR press ups

10 Air squats

 

Session 4 (Stratford – Friday/ Wimbledon Thursday)

 

Buy in

25 Man Makers

Into

3 Rounds

1000/800m row/ski 60/48 Cal echo

40 KB SDHP

30 KB OH lunges

20 Pull ups or 30 ring rows

10 TGU

Rest 2 b/t rounds

 

Cash out

80 Wall balls

 

Session 5 (Stratford – Saturday/Wimbledon – Friday)

 

Two rounds

10 devil press

400m run

15 Double DB thrusters

30/24 Cal

Rest 2 b/t rounds

Into

1000m-750-500-250-1000 Row/ski X2 for C2 bike

Rest 60/45/30/60 b/t rounds

 

Session 6 (Stratford – Sunday /Wimbledon Saturday)

 

Partner WOD

 

1 Mile run (together)

Into

10 Rounds (IGYG)

12 DB snatch

10 DB Goblet squats

Into

4 Rounds synchro

10 Down ups

20 Wall balls

Into

200/160 Cals (split)

(Cap 40)