12th-18th Sept


Session 1 (Stratford / Wimbledon – Monday)

 

4 RFT

30 Wall balls

30 box jump overs

400m run

(cap 22)

@26

AMRAP 12

20/16 Cal

10 Burpee box jumps

60 DU

 

Session 2 (Stratford– Tuesday)

 

40 minute running clock

3 Sets

20/16 Cal

10 man makers

40 Push ups

30 KB swings

20/16 Cal

Rest 3 b/t rounds

AMRAP

5,10,15,20…

Double DB push press

KB SDHP

Air squats

 

Session 3 (Stratford/ Wimbledon – Wednesday)

 

AMRAP 4 x4

400m run

20 Alt hang snatch

Max Wall balls in remining time

Rest 1 b/t

AMRAP 3 x3

20/16 Cal

10 Single arm devil press

Max HR press ups

Rest 1 b/t

AMRAP 2×2

12 Down ups

Max air squats

Rest 1 b/t

 

Session 4 (Stratford – Thursday)

 

40 minute running clock;

30 Double DB box step overs

30 Renegade rows

30 Double DB box step overs

20 Double DB thrusters

30 Double DB box step overs

10 Double DB snatch

Rest 5

AMRAP

400m run

10 burpee box jump overs

20 Wall balls

30 Sit ups

 

Session 5 (Stratford – Friday)

 

EMOM 40

  1. 20 Wall balls
  2. 100m run
  3. 50 DU
  4. 12 Double DB hang clean and jerk
  5. 25 sit ups
  6. 20 Double DB front racked lunges
  7. 20 V-ups
  8. Rest

Session 6 (Stratford – Saturday/Wimbledon – Friday)

Every 10 minutes x4

1000/800m row/ski

30 Alt DB clean and jerk

15 Burpee over DB

30 Air squats

Max box jump overs in remining time

(cap 8.14)

 

Session 7 (Stratford – Sunday /Wimbledon Saturday)

 

Partner WOD

AMRAP 27 (split reps)

30 Double DB box step overs

20 DB clusters

30 Box jump overs

30 DB snatch

30 Burpee box jumps

40 Double DB hang squat cleans

50/40 Cal

@30

For time; (synchro)

50 Wall balls

200m run

50 Sit ups

25 Wall balls

20 Down ups

(cap 11)