2nd-8th May

 

Session 1 (Stratford / Wimbledon – Monday)

 

 

Every 5 minutes x5

500/400m row-ski  1000/800m C2  30/24 Cal echo

20 DB Hang clean and jerk

12 DB OH lunges

(each round capped at 4)

@30

For time:

140 Wall balls

Every time you break 100m run

(cap 11)

 

Session 2 (Stratford– Tuesday)

 

AMRAP 14

5,10,15,20……

Single Arm DB clusters

10,20,30,40..

Sit ups

Rest 4

AMRAP 5

Max Cals

Rest 4

AMRAP 10

20 DB Snatch

200m run

60 DU

 

Session 3 (Stratford/ Wimbledon – Wednesday)

 

 

EMOM 25 Minutes (45;15)

  1. 16 DB box step overs
  2. 150m run
  3. 60 DU
  4. 20 Wall balls
  5. 30 Hollow rock

@30

50/40 Cal

40 V-up

30 HR press ups

20 Burpee vox jump overs

10 Double DB thrusters

 

Session 4 (Stratford – Thursday)

 

 

AMRAP 3 x3

15 DU

12 Hollow rocks

6 DB hang squat clean

Rest 1.30 b/t rounds

AMRAP 3 x3

10 DB thrusters

9/6 Cals

Rest 1.30 b/t rounds

AMRAP 5 x2

15 DU

12 Hollow rocks

6 DB hang squat clean

10 DB thrusters

9/6 Cals

Rest 2 b/t rounds

 

 

Session 5 (Stratford – Friday)

 

 

E2MO x8

14 Wall balls

12 Ring Rows

10 Press ups

(Cap 1.20)

@20

3 minute max Cals on each machine Rest 2 b/t machines

 

 

Session 6 (Stratford – Saturday/Wimbledon – Friday)

 

 

3 RFT

40/32 Cals

30 Box jump overs

20 KB swings

10 Down ups

Rest 4

3 RFT

400m run

10 Box jump overs (no touch)

20 Pistol squats

30 HR press ups

40 V-ups

(cap 40)

 

 

Session 7 (Stratford – Sunday /Wimbledon Saturday)

 

 

Partner WOD

8 Rounds IGYG (4 each)

10 DB snatch

12 Box jump overs

into

80/60 calories (split)

into

4 Rounds Synchro

14 Double DB front racked lunges

12 Double DB Hang clean and Jerk

into

150 Wall Balls (split)

into

6 Rounds IGYG (3 each)

50 DU

10 Double  DB thrusters

Into

150 Wall balls (Split)

(cap 38)