20th-26th Sept

Session 1 (Stratford / Wimbledon – Monday)

 

E4M x6

200m run

14 Box jumps

18/14 Cal

10 Double DB box step overs

(Cap 3.15)

@29

1000m row/ski

Rest 2

500m row/ski

Rest 1

250m row/ski

 

Session 2 (Stratford / Wimbledon – Tuesday)

40 minute clock;

3 Rounds

100 DU

30 DB snatch

20 OH DB lunges

400m run

Rest 90 b/t rounds

AMRAP

50/40 Cal

20 Down ups

5 TGU (each arm)

 

Session 3 (Stratford – Thursday / Wimbledon – Wednesday)

 

40 minute clock

AMRAP 10

2-4-6-8-10-12….

KB Squat cleans

Burpee over KB

K2E

Rest 3

Reverse for time

(Cap 9)

@27

1 mile run

Into max rounds

15 Wall balls

30 DU

 

Session 4 (Stratford – Friday/ Wimbledon Thursday)

 

4 Rounds new round every 10 minutes;

 

400m run

20 DB hang squat cleans

20 Renegade rows

12 Pull ups or  20 Ring rows

10 T2B or 15 V-ups

30/24 Cal

(Cap 8.30. each round)

 

Session 5 (Stratford – Saturday/Wimbledon – Friday)

 

2 Rounds

 

AMRAP 6

8 KB Goblet squats

4 HSPU or 8 HR press ups

Rest 2

AMRAP 5

12 KB swings

8 V-ups

Rest 2

AMRAP 4

8 KB push press (each arm)

6 Burpee over KB

 

Session 6 (Stratford – Sunday /Wimbledon Saturday)

 

Partner WOD

AMRAP 10 (synchro)

6 Devil press

12 Double DB front squat

Rest 3

AMRAP 12 (split reps)

400m run

120 DU

40 Wall balls

Rest 3

AMRAP 12 (synchro)

15 Double DB deadlift

10 Burpee over DB