11th-17th April

Session 1 (Stratford / Wimbledon – Monday)

 

4 rounds

25 Wall balls

25/20 Cals

(cap 11)

@15

4 rounds

200m run

10 burpee box jump overs

(cap 10)

@30

4 rounds

12 Med ball box step overs

12 HR press ups

12 Box jump overs

 

Session 2 (Stratford– Tuesday)

 

21-15-9

Burpee over DB

DB thruster

V-ups

Rest 3

27-21-15

Cals

DB hang clean and jerk

Rest 3

33-27-21

Sit ups

Hollow rocks

Rest 3

15-12-9

Burpee over DB

DB thruster

V-ups

Cals

DB hang clean and jerk

Sit ups

Hollow rocks

 

Session 3 (Stratford/ Wimbledon – Wednesday)

 

2 sets

3 rounds

10 Double DB snatch

10/8 Cal

20 Double DB front racked lunges

200m run

Rest 3 b/t sets & part 2

For time;

500/400m row/ski sprint

200m easy pace

300/240m sprint

400m easy pace

1000/800m for time

**X2 for c2 bike**

 

Session 4 (Stratford – Thursday)

 

4 RFT

50 Wall balls

50/40 Cal

20 Box jump overs

200m run

20 Press ups

20 Jump lunges

Rest 2 b/t rounds

(cap 38)

 

Session 5 (Stratford – Friday)

 

10 rounds

12/10 cal

8 Double DB clusters

12 Hollow rocks

(Cap 20)

@25

27-21-15-9

Double DB deadlift

Cals (different machine to part 1)

 

Session 6 (Stratford – Saturday/Wimbledon – Friday)

 

AMRAP 8

30/24 Cal C2 bike

15 KB Goblet squats

10 Burpee over KB

Rest 2

AMRAP 8

20/16 Cal row

10 Single arm Devil press

Rest 2

AMRAP 8

15/12 Cal echo

1 rounud of DB DT

Rest 2

AMRAP 8

12/10 cal ski

20 Jump squats

200m run

10 burpee box jumps

 

Session 7 (Stratford – Sunday /Wimbledon Saturday)

 

Partner WOD

AMRAP 40

16 rounds (IGYG rounds)

30 DU

15 Wall balls

**100m run together after each rung***

Into Max rounds (split)

30 Double DB snatch

20 Double DB OH lunges

50/40 Cal

30 HR press ups