Oct 26-1st Nov

Session 1 (Stratford / Wimbledon – Monday Am)

10 minute AMRAP

10 DB Hang Snatch

15 Burpees

@14

8 minute AMRAP

10/8 Cal

12 Box Jump Overs

@26

For time;

800m 

40 TTB

30 KB SDHP

20 KB OH Lunges 

10 Cal Sprint

(10 minute cap for this part) 

 

 

Session 2 (Stratford / Wimbledon – Tuesday Pm)

Buy in 800m run 

Then 10 rounds;

5 Devil Press

10 Suit Case Lunges 

15 DB Push press

20 Air Squats

Cash out 

60/48 Calories 

 

 

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

16 Minute AMRAP

5,10,15,20,25….

Box Jumps

Calories 

DB Alt Squat cleans

Hollow Rocks

@20

Reverse For Time

(Capped at 35)

Session 4 (Stratford – Friday PM Wimbledon Thursday PM)

36 Minute EMOM (40;20)

  1. 200m Run
  2. Plate OH Lunges
  3. Wall Walks
  4. Ring dips to fail, then down ups until cap
  5. Max Cal for 60 sec
  6. Rest 

Session 5 (Wimbledon – Friday Pm)

3 Rounds 

Every 12 minutes 

1250/1000m ski/row 90/72cal echo C2 2500/2000m

+

Round 1- 60 Burpees 

Round 2- 150 Lunges BW

Round 3- 100 Wall balls

(Each round is capped at 10)

 

 

Session 6 (Stratford/Wimbledon Saturday)

Partner WOD

Split reps/cals

200 Wall balls

100/80 Cal

150 Sit ups

100/80 Cal 

100 Double DB Hang Squat Clean 

100/80 Cal

(Cap 38)