16th-22nd May

 Session 1 (Stratford / Wimbledon – Monday)

 

9 Minute AMRAP

4-8-12-16-18…..

Double DB Deadlift

Calories

Double DB push press

@12

Reverse for time

@26

EMOM

Death by Wall balls

2,4,6,8,10,12…..

 

Session 2 (Stratford– Tuesday)

 

AMRAP 6

10 Air squats

10 HR press ups

Rest 2

AMRAP 6

10 V-ups

6 Pull ups

Rest 2

AMRAP 8

12 DB snatch

10 DB front racked lunges

Rest 3

50-40-30-20-10-50 Cal for time

Rest 60 seconds b/t efforts

 

Session 3 (Stratford/ Wimbledon – Wednesday)

 

2 Rounds for time;

20 KB SDHP

20 DU

20 Single arm KB OH lunges

20 DU

20 Alt KB snatch

20 DU

20 KB clean and jerk

20 DU

20 KB swings

20 DU

Rest 5

For time

1 mile run + 1000/800m row/ski

 

Session 4 (Stratford – Thursday)

 

EMOM 40 (45;15)

  1. 18 Wall balls
  2. 60 DU
  3. 100m run
  4. 30 Russian twists
  5. 15/12 Cals
  6. 20 KB swings
  7. 12 Down ups
  8. Rest

 

Session 5 (Stratford – Friday)

 

4 RFT

200m run

10 Double DB thruster

15 Double DB power cleans

20 Renegade rows

20/16 Cals

(cap 20)

@25

For time;

50 DB snatch

50 Sit ups

50 DB goblet squats

50 Hollow rocks

50 DB push press (25 each arm)

50 V-ups

50 DB front racked lunges

50 Turkish sit ups

 

Session 6 (Stratford – Saturday/Wimbledon – Friday)

 

4 Rounds (Use different machine each round)

30/24 Cal

400m run

30/24 Cal

Rest 90 sec b/t

For time;

10 Press ups

50 Air squat

20 Press ups

40 Air squat

30 Press ups

30 Air squat

40 Press ups

 20 Air squat

50 Press ups

 10 Air squat

 

Session 7 (Stratford – Sunday /Wimbledon Saturday)

 

Partner WOD

AMRAP 40

1000m row/ski (split)

10 rounds (IGYG) 5 each

12 DB hang split snatch

6 down ups

1000m row/ski (split)

6 Rounds (IGYG) 3 each

16 Hang squat cleans

30 Sit ups

1000m row/ski (split)

4 rounds (IGYG) 2 each

30 Double DB thrusters

20 Press ups

Max rounds DB DT in remining time (IGYG rounds)