23rd-29th May

 

Session 1 (Stratford / Wimbledon – Monday)

 

8 Rounds

15 Wall balls

20/16 Cals

25 Sit ups

(Cap 20)

@25

1km Run

50 KB swings

100 DU

40 KB goblet squats

100 DU

30 KB deadlift

100 DU

 

Session 2 (Stratford– Tuesday)

 

Every 5 minutes x5

20/16 Cal (change machine every round)

12 Burpee box jump overs

14 DB snatch

14 DB front racked lunges

(cap 4)

@30

21-15-9

Double DB burpee Deadlifts

Calories

 

Session 3 (Stratford/ Wimbledon – Wednesday)

 

AMRAP 8

6 Double DB Burpee box step ups

50 DU

12 Alt DN hang clean and jerk

Rest 4

AMRAP 8

14 Double DB box step overs

16 V-ups

18 HR press ups

Rest 4

AMRAP 8

20 Double DB thrusters

20/16 Cal

 

Session 4 (Stratford – Thursday)

 

AMRAP 10

40 Air squats

20 KB hang snatch

10 HR press ups

@13

70/55 Cal

(cap 5)

@21

AMRAP 10

20 KB single arm thrusters (10 each arm)

200m run

10 Pull ups

@35

70/55 cal

 

Session 5 (Stratford – Friday)

 

17.1

10 Dumbbell Snatches

15 Burpee Box Jump Overs

20 Dumbbell Snatches

15 Burpee Box Jump Overs

30 Dumbbell Snatches

15 Burpee Box Jump Overs

40 Dumbbell Snatches

15 Burpee Box Jump Overs

50 Dumbbell Snatches

15 Burpee Box Jump Overs

Time Cap: 20 minutes

@28

For time

2000m row/ski

 

Session 6 (Stratford – Saturday/Wimbledon – Friday)

 

EMOM x25 (45;15)

  1. 18 Wall balls
  2. 50 DU
  3. 15/12 Cal
  4. 12 Down ups
  5. 25 Hollow rocks

@30

21-15-9

DB Single arm devil press

400m run after each rung

 

Session 7 (Stratford – Sunday /Wimbledon Saturday)

 

Partner WOD

AMRAP 28

Max cals

Every 2 minutes

10 Synchro wall balls

8 Synchro double DB deadlifts

6 Synchro double DB push press

@33

AMRAP 7

800m run (split)

Max Double DB hang squat cleans in remining time