8th-14th AUG

Session 1 (Stratford / Wimbledon – Monday)

 

40 minute running clock

21-15-9

Double DB front squats

Double DB Push press

100 DU b/t each rung

Rest 5

21-15-9

DB snatch

Burpee over DB

400m run after each rung

Rest 5

AMRAP

5,10,15,20

Cals

Sit ups

Press ups

 

Session 2 (Stratford– Tuesday)

 

3 RFT

1km run

10 Renegade rows

20 Pistol squats

30 KB swings

40 Sit ups

Rest 3 b/t rounds

(cap 38)

 

Session 3 (Stratford/ Wimbledon – Wednesday)

 

5RFT

30 KB swings

20/16 Cal

30 KB goblet squats

12/10  Cal

30 KB SDHP

200m run

Rest 2 b/t rounds

(cap 40)

 

Session 4 (Stratford – Thursday)

 

Every 5 minutes x6

20/16 Cal

20 Wall balls

60 DU

25 V-ups

(CAP 4)

@33

AMRAP 7

100m run

6 Double DB clean and jerk

8 Double DB lunges

 

Session 5 (Stratford – Friday)

 

By in 100/80 Cal

50 DB Alt snatch

50 DB OH lunges

50 DB Alt clean and jerk

50 Front rack luges

50 DB goblet squats

50 DB Suit case lunges

Cash Out

100/80 Cal

(Cap 26)

@30

1k Row/ski

800m run

(cap 10)

 

Session 6 (Stratford – Saturday/Wimbledon – Friday)

 

AMRAP 3 x3

20/16 Cal

60 DU

Max Double DB box step overs

Rest 1 b/t

AMRAP 3 x3

20 DB snatch

15 Press ups

Max Burpee box jumps

Rest 1 b/t

AMRAP 3 x3

200m run

12 Down ups

Max Double DB clusters

 

Session 7 (Stratford – Sunday /Wimbledon Saturday)

 

38 minute running clock

Partner WOD

50 Devil press

100 Burpees

200 Air squats

3000m row/ski

(Split reps as needed)

Max rounds of;

20 Cals

10 Wall balls

5 press ups

in remaining time