7th-13th Dec

Session 1 (Stratford / Wimbledon – Monday Am)

For Time

6000/4800m row/ski 12000/10000m C2 360/288 Cal echo

Every 5 minutes starting with

15 KB swings

10 KB SDHP

8 Burpee over KB

If you finish early look at it as 40 minute max distance

 

Session 2 (Stratford / Wimbledon – Tuesday Pm)

 

Buy in 200 DU

Into 10 rounds

15/12 calories

10 DB thrusters

10 DB push press

Cash out 1000m run

 

Session 3 (Stratford – Friday Am / Wimbledon – Wednesday Am)

3 minute AMRAP

3 Double DB power cleans (should be heavy)

6 Push ups

9 Air squats

Rest 1 x 5

@24

12 Minute AMRAP

10 Devil press

15/12 Calories

20 Russian twists

25 flutter kicks

 

Session 4 (Stratford – Friday PM- Wimbledon Thursday PM)

 

Six rounds for time

400m run

20 Alt hang snatch

20 Renegade rows

20 Pistol squats

10 Hand stand press ups or HR press ups

(Cap 38)

 

Session 5 (Wimbledon – Friday Pm)

25 Minute EMOM

1. 12 Burpee box jumps

2. 20 Wall balls

3. 20/15 Calories

4. 60 DU

5. 15 KB deadlift

(Work capped at 45 seconds each round)

@29

Three rounds for time

400m run

45 second plank

15 KB squat cleans

10 press ups

 

Session 6 (Stratford/Wimbledon Saturday)

Partner WOD

40 Minute AMRAP

60 Front racked lunges

50/40 Calories

60 KB swings

50/40 Calories

30 Burpees

50/40 Calories

60 sit ups

50/40 Calories

Run 400 together

Movements are all synchro, calories are split one working at a time.