1st-7th AUG

Session 1 (Stratford / Wimbledon – Monday)

 

AMRAP 15

5 Double DB thrusters

10 HR press ups

15 Sit ups

@20

Amrap 2 x 4

15/12 Cals

Max Wall balls

Rest 1 b/t

Amrap 2×4

200m run

Max Down ups

Rest 1 b/t

 

Session 2 (Stratford– Tuesday)

 

EMOM x40

  1. 3 Wall walks
  2. 60 DU
  3. 25 KB Russian swings
  4. 16 Turkish sits ups
  5. 20 KB goblet squats
  6. 20 Ring rows
  7. Max Cals (full minute)
  8. Rest

 

Session 3 (Stratford/ Wimbledon – Wednesday)

 

AMRAP 8

3,6,9,12…

Burpee box jump overs

Devil press

20 DU b/t each rung

Rest 4

Reverse for time

(cap 7.30)

Rest 3

2 RFT

50 Wall balls

400m run

20 Box jump overs

(cap 15)

 

Session 4 (Stratford/Wimbledon  – Thursday)

 

“Gut check”

30 Devil press

60 Double DB thrusters

90 burpees

(cap 22)

@27

AMRAP 13

20/16 Cal

15 Box jumps

10 KB hang clean and jerk

 

Session 5 (Stratford/Wimbledon  – Friday)

 

3 Rounds

1 minute max Cals

1 minute max Double DB clusters

Rest 2 b/t rounds

@15

AMRAP 12

200m run

50 DU

12 Down ups

@31

21-15-9

Air squats

Press ups

Sit ups

 

Session 6 (Stratford – Saturday)

 

AMRAP 15

19 Wall balls

19 Cals

Rest 5

Every 7 minutes x 3

300m run

20 DB front racked lunges

15 DB Push press (each arm)

Max TGU in remining time

(cap 6)

 

Session 7 (Stratford – Sunday /Wimbledon Saturday)

 

Partner WOD 40 minute clock

20 IGYG rounds (10 each)

15 Wall balls

8 Alt DB squat cleans

4 Burpee over DB

Into

AMRAP (split)

20 KB front racked lunges

30 KB swings

40 Cals