27th June - 3rd July

Session 1 (Stratford / Wimbledon – Monday)

 

40 Minute running clock

10-20-30-40-50

Wall balls

Cals

Sit ups

DU

Rest 4

AMRAP

5-10-15….

Med ball squat cleans

HR press ups

DB snatch

 

Session 2 (Stratford– Tuesday)

 

Every 10 minutes x4

30/24 Cal

40 Air squats

200m run

30 box jump overs

20 Press ups

15 burpee pull ups or to target

10 Double DB box step overs

(cap 8)

 

Session 3 (Stratford/ Wimbledon – Wednesday)

 

3 RFT

100 DU

20 Double DB thrusters

30 KB swings

20 Double DB front racked lunges

25 KB swings

10 Devil press

20 KB swings

Rest 4

Max Cals

30 on 30 off in remaining time

 

Session 4 (Stratford – Thursday)

 

AMRAP 18

25 Wall balls

18 Alt DB snatch

12 V-ups

Rest 5

AMRAP 15

15 Double DB Hang squats cleans

400m run

15 Down ups

 

Session 5 (Stratford – Friday)

 

5 RFT

1 round DB DT

2 rounds Cindy

Rest 4

20,18,16,14…..2

Burpees

KB swings

100m run after each rung

(Cap 40)

Session 6 (Stratford – Saturday/Wimbledon – Friday)

 

5 RFT

10 Double DB push press

15/12 Cal

10 Double DB deadlift

20 Sit ups

10 Double DB OH lunges

(cap 18)

@23

AMRAP 15

20/16 Cal (different machine to part one)

30 Jump lunges

40 Wall balls

 

Session 7 (Stratford – Sunday /Wimbledon Saturday)

 

Partner WOD

AMRAP 16 (IGYG rounds)

6 Burpees

6/5 Cal

3 DB clean and jerk (right)

3 DB clean and jerk (left)

Rest 3

AMRAP 18 (synchro)

200m run

20 DB Alt Hang snatch

30 Sit ups

15 Single arm Devil press

20/16 Cals (at same time)