4th -10th Oct

Session 1 (Stratford / Wimbledon – Monday)

 

Every 10 minutes x4

50/40 Cal

20 Hang squat cleans

20 Renegade rows

80 DU

Max TGU in remaining time

(Cap 8.30)

 

Session 2 (Stratford / Wimbledon – Tuesday)

9 Minute AMRAP

4-8-12-16-18…..

Wall balls

Calories

Double DB push press

@12

Reverse for time

@25

150/120 calories for time

EMOM

Death by Jump lunges 2-4-6-8-10…

 

Session 3 (Stratford – Thursday / Wimbledon – Wednesday)

 

AMRAP 6

6 Wall walks

10 Air squats

Rest 2

AMRAP 6

10 K2E

10 Down ups

Rest 2

AMRAP 8

6 Wall walks

20 Air squats

20 K2E

10 Down ups

Rest 3

50-40-30-20-10 Cal for time

Rest 60 seconds b/t efforts

 

Session 4 (Stratford – Friday/ Wimbledon Thursday)

 

Buy in

1km run

Into

9 Rounds

30 Jump squats

20/16 Calories

10 Devil press

 

Cash Out

50 Burpee to Target (6” above hands)

 

(cap 40)

 

Session 5 (Stratford – Saturday/Wimbledon – Friday)

 

Every 2 minutes x5

14 Double DB OH lunges

5 Down ups

Max Cals in remaining time

Rest 1 b/t

EMOMx8 (50;10)

10/8 Cal

Max V-ups in remaining time

AMRAP 12

200m run

30 KB swings

20 KB front racked lunges

10 HSPU or 15 HR press ups

 

Session 6 (Stratford – Sunday /Wimbledon Saturday)

 

Partner WOD

25 minute AMRAP (split reps)

50 Calories

40 DB box step overs

50 Calories

60 Plate GTOH

50 Calories

30 DB thrusters

@29

2000/1600m row/ski X2 for bike

Max Wall balls in remaining time

(Cap 40)