18th-24th April

Session 1 (Stratford / Wimbledon – Monday)

 

Partner WOD

20 IGYG rounds

10 Box jump overs

6 Down ups

9/7 Cals

Into (split reps unless stated)

50 pistol squats or 100 Jump lunges

120/96 Cals

100 Sit ups (synchro)

50 Double DB front squats

100 Sit ups (synchro)

(cap 40)

 

Session 2 (Stratford– Tuesday)

 

Buy in

25 Devil press

 

4 Rounds

10 Burpee over DB

15 Double DB hang clusters

20 Turkish sit ups

25/20 Cals

30 mountain climbers (feet in rings)

Rest 2 b/t rounds

Cash out

25 Devil press

(cap 38

 

Session 3 (Stratford/ Wimbledon – Wednesday)

 

EMOM x40

  1. 15 Double KB deadlift
  2. 20 Ring press ups
  3. 3 Wall Walks
  4. 25 Russian KB swings
  5. 100m run
  6. 4 TGU (two each arm)
  7. 14 Down ups
  8. Rest

***Each round is capped at 45sec***

 

Session 4 (Stratford – Thursday)

 

AMRAP 20

5-10-15-20-25-30…..

Cals

DB OH squat

Hollow rocks

Burpee to target

Rest 6

1000-750-500-250m row/ski x2 for C2 bike

Rest 60 sec b/t efforts

 

Session 5 (Stratford – Friday)

 

Every 5 minutes for 25

80 DU

200m run

8 Box jump overs (no touch)

15 KB squat cleans

(Cap 4)

@29

10 minute max distance machine

EMOM

6 Wall balls

 

Session 6 (Stratford – Saturday/Wimbledon – Friday)

 

3 sets

 

AMRAP 3

80 DU

25 KB swings

Max Box jump overs in remining time

Rest 1

AMRAP 3

20/16 Cals

20 HR press ups

Max Burpee box jumps in remining time

Rest 1

AMRAP 3

200m run

20 KB squat cleans

Max KB box step overs in remining time

Rest 2

 

Session 7 (Stratford – Sunday /Wimbledon Saturday)

 

Partner WOD

AMRAP 40

Synchro mini murph

800m run

 

50 Pull ups

100 Press ups

150 Air squats

 

800m run

* Partition how ever you want*

e.g.

800m run

10 rounds

5 pull ups

10 press ups

15 air squats

into

800m run

Into Max IGYG rounds;

2 Single arm Devil press

4 Bupree over DB

6 Sit ups

8 Cals