15th-21st Aug

Session 1 (Stratford / Wimbledon – Monday)

 

70 Alt DB snatch

30 Burpee box jump overs

70 Alt DB clean and jerk

Rest 5

For time;

1km run

100 Sit ups

2000m row/ski

600m run

50 V~ups

1000m row/ski

(cap 40)

 

Session 2 (Stratford– Tuesday)

 

AMRAP 10

7,14,21,28….

Cals

Press ups

Wall Balls

Rest 4

Reverse for time

(cap 9)

Partner 4000m row/ski for time

** partner must hold 1 KB in front rack while “resting”**

 

Session 3 (Stratford/ Wimbledon – Wednesday)

 

AMRAP 3 x5

8 Double DB burpee deadlift

10 Air squats

12 V-ups

14 DB snatch

Max wall balls in remaining time

Rest 60 seconds b/t rounds

Rest 4

Into

AMRAP 15

9 Double DB squat cleans

7 Burpees

5 Ring dips

 

Session 4 (Stratford – Thursday)

 

8 RFT

8 Push ups

8 V-ups

8 Air squats

8 Ring rows

8 Devil press

8 Double DB hang power cleans

8 Double DB STOH

8/6 Cals

Rest 5

100/80 Cals for time

(cap 40)

 

Session 5 (Stratford – Friday)

 

3 RFT

1km run

20 Box jump overs

30 DB snatch

40 Sit ups

100 DU

(cap 38)

 

Session 6 (Stratford – Saturday/Wimbledon – Friday)

 

AMRAP 12

20/16 Cal C2 bike

20 Alt DB clean & jerk

20 DB box step overs

Rest 4

AMRAP 12

200m run

10 down ups

300/240m ski or row

20 sit ups

Rest 4

AMRAP 12

4 Man Makers

20/16 Cal echo

80 DU

 

Session 7 (Stratford – Sunday /Wimbledon Saturday)

40 minute running clock

Partner WOD

40 RFT (IGYG rounds)

4 Double DB Squats

3 Double DB box step overs

2 Double DB thrusters

1 Devil press

In remining time

Max rounds; (split)

50/40 Cal

40 wall balls

20 down ups