11th-17th July

Session 1 (Stratford / Wimbledon – Monday)

 

40 Minute running clock;

21-15-9

Ring dips

Pistols

DB snatch

Rest 3

21-15-9

Cals

Devil press

400m run after each rung (3 in total)

Rest 3

Max distance row/ski in remaining time

 

Session 2 (Stratford– Tuesday)

 

3 RFT

30 Wall balls

30 KB SDHP

30 Box jump overs

30 Double KB push press

30 Cal

30 push ups

30 Air squats

(cap 30)

@34

2x500m (sprints) row/ski Rest 90 sec b/t

 

Session 3 (Stratford/ Wimbledon – Wednesday)

 

AMRAP 20

12 Double DB front racked lunges

12 Renegade rows

12 Double DB snatch

200m run

Rest 5

AMRAP 16

10 Double DB thrusters

10 Double DB deadlift

60 DU

20/16 Cal

 

Session 4 (Stratford – Thursday)

 

Buy in

1 mile run

3 rounds

5 Wall walks

10 HR press ups

20 Box jump overs

30 KB swings

Rest 2 b/t rounds

Cash out 1 mile run

(cap 38)

 

Session 5 (Stratford – Friday)

 

“Cindy with a twist”

20 Rounds

20/15 Cals

5 Pull ups

10 Press ups

15 Air squats

(cap 45)

 

Session 6 (Stratford – Saturday/Wimbledon – Friday)

 

EMOM x40

  1. 100m run
  2. 18 Wall balls
  3. 60 DU
  4. 16 Double DB lunges
  5. 20 Sit ups
  6. 20 DB alt snatch
  7. 25 Hollow rocks
  8. Rest

 

Session 7 (Stratford – Sunday /Wimbledon Saturday)

 

Teams of 3 WOD

450/360 Cals FT

EMOM

  1. Cals
  2. 2 Working through 30 rounds
  3. Rest

30 Rounds

4 Burpee over DB

8 DB snatch

12 Wall balls

**once rounds are complete can all work on CALS**

(cap 40)