23rd-29th Aug

Session 1 (Stratford / Wimbledon – Monday)

 

38 minute running clock

3 rounds

50 Double DB box step overs

50/40 cal

40 DB snatch

30/24 cal

Rest 2 b/t rounds

Into

Max rounds

12 burpee box jumps

24 Single arm DB thrusters

36 Press ups

 

Session 2 (Stratford / Wimbledon – Tuesday)

 

AMRAP 15

5 wall walks

15 Double DB thrusters

200m run

Rest 4

5 minutes machine easy pace

Rest 1

3 minutes moderate pace

Rest 2

2 minutes sprint

Rest 2

For time (change machine)

1000m ski/row 2000m C2 60 cal echo

 

Session 3 (Stratford – Thursday / Wimbledon – Wednesday)

 

AMRAP 22

5-10-15-20-25-30

Cals

DB clusters

Alternating V-ups

DU

@27

1 mile run

Max rounds of

5 Devil press

40 DU in remaining time

(Cap 13)

 

Session 4 (Stratford – Friday/ Wimbledon Thursday)

 

AMRAP 7

Max Burpees to 6” target

@11

Five rounds

200m run

10 man makers

100 DU

500/400 ski/row 1000/800 C2 30/24 echo

 

Session 5 (Stratford – Saturday/Wimbledon – Friday)

 

Every 10 minutes x4

 

1000/800m ski row 60/48 cal echo

20 DB over head lunges

20 KB SDHP

25 sit ups

Plank in remaining time

(Cap 8.30)

 

Session 6 (Stratford – Sunday /Wimbledon Saturday)

 

Partner WOD

80 synchro wall balls

20 synchro burpee box jumps

800m run together

20 synchro burpee box jumps

80 synchro wall balls

Rest 4

8 IGYG rounds

8 pull ups or 12 ring rows

12/10 cal

16 DB snatch

(Cap 40)