25th-31st July

Session 1 (Stratford / Wimbledon – Monday)

 

Buy in

20 Devil press

Into

4 rounds

80 DU

15 Double DB deadlift

15 Double DB push press

400m run

30 V-ups

Rest 2 b/t rounds

Cash out

100 Wall balls

 

Session 2 (Stratford– Tuesday)

 

“Helton”

3RFT

800m run

30 Double DB squat cleans

30 burpees

(cap 32)

Rest 4

For time;

500m row/ski

 

Session 3 (Stratford/ Wimbledon – Wednesday)

 

AMRAP 12

15/12 Cals

10 Double DB box step overs

8 Double DB hang snatch

Rest 4

AMRAP 12

400m run

10 Burpee box jump overs

50 DU

Rest 3

For time

100 Wall balls

 

Session 4 (Stratford – Thursday)

 

5 Rounds

10 Devil press

15 V-ups

20 Double DB Hang clean and jerk

25 Double DB OH lunges

30/24 Calories

Rest 3 b/t

(Cap 40)

 

Session 5 (Stratford – Friday)

 

40 minute running clock

AMRAP 9

2,4,6,8,10….

KB swings

Down ups

Cals

Rest 3

Reverse for time

@26

27-21-15-9

Double DB thrusters

Cals (different machine to first part)

2-4-6-8

Wall walks

(cap 14)

Session 6 (Stratford – Saturday/Wimbledon – Friday)

 

Every 5 minutes for 25

200m run

12  Burpee Box jump overs

20 DB snatch

15 HR press ups

(Cap 4)

@29

10 minute max distance machine

EMOM

8 Goblet squats

 

Session 7 (Stratford – Sunday /Wimbledon Saturday)

 

Partner WOD

 

40 minute running clock

4 Rounds (synchro)

400m run

30 KB swings

20 KB goblet squats

10 Down ups

Rest 4

AMRAP (split)

5,10,15,20,25……

Wall balls

Double KB deadlift

Cals

HR press ups