6th-12th Sept

Session 1 (Stratford / Wimbledon – Monday)

 

Every 5 minutes x5

20/15 Cal

16 Alt snatch

20/16 Cal

16 DB OH Lunges

(Each round capped at 4)

@29

2x 1000m row/ski 60/48 Cal echo rest 90 sec b/t

 

Session 2 (Stratford / Wimbledon – Tuesday)

TABATA 20;10 x8 on each movement

 

  1. Distance Machine
  2. Alternate between box jumps & Double DB push press
  3. Alt between V ups and Double DB deadlift
  4. Wall balls
  5. Alt between Hang squat snatch & HR press ups
  6. Alt between jump lunges & DU

Rest 2 between round (go @0,6,12,18,24,30)

 

Session 3 (Stratford – Thursday / Wimbledon – Wednesday)

 

3 rounds

30/24 Cal

100 DU

20/16 Cal

30 DB snatch

Rest 90 sec b/t rounds

Rest 4

2 rounds

800m run

30 sit ups

400m run

20 K2E

(cap 40)

 

Session 4 (Stratford – Friday/ Wimbledon Thursday)

 

24 minute max distance

E2OM alternate between

  • 12 Wall balls
  • 10 Hang Clean and jerk

@29

AMRAP 10

200m run

10 pull ups or 15 ring rows

20 KB SDHP

 

Session 5 (Stratford – Saturday/Wimbledon – Friday)

 

AMRAP 8

12/10 Cal ski

20 KB swings

Rest 2

AMRAP 8

500/400m C2 bike

20 med ball squat cleans

Rest 2

AMRAP 8

300/240m row

10 burpee over rowerg

Rest 2

AMRAP 8

16/12 Cal echo

8 Devil press

 

Session 6 (Stratford – Sunday /Wimbledon Saturday)

 

Partner WOD

16 rounds IGYU

10 Double DB thruster

40 DU

200m run

Into

Max Cals machine change every 30 seconds

(cap 40)