October 2018

WOD 1000m Row 50 Sumo deadlift high pull (35/25) 25 pull up 3 rounds (27 minute cap) For detailed description, see the Zen Planner app.

GYMNASTICS Rope climbs Handstand progressions WOD 3 minute handstand hold 100 Squat 50m Handstand walk 100 Squat 30 Handstand push up 20 minute cap For detailed description, see the Zen Planner app.

WOD Overhead squat 5, 5, 5, 3, 3, 3, 1, 1, 1 rep For detailed description, see the Zen Planner app. Optional Finisher Row 1000

GYMNASTICS Muscle up progressions 10 minutes WOD ‘Dork’ 60 Double under 30 Kettlebell swing (24/16) 15 Burpee 6 rounds (25 minute cap) For detailed description, see the zen planner app.

WOD Deadlift 10, 10, 5, 5, 3, 3 rep For detailed description, see the Zen Planner app. Optional Finisher ‘Tabata Core’ Toe to bar Hollow rock Prone hold Med ball twist 4 rounds

GYMNASTICS Planche progressions L sit 10 minutes WOD 50 Wall ball 50 pull up 35 Wall ball 35 pull up 20 Wall ball 20 pull up 16 minute cap For detailed description, check the zen planner app.

Turkish get up 3, 2, 1, 1 rep WOD Run 400 200m Dumbbell farmers carry (22.5/15) 4 rounds (18 minute cap) For detailed description, check the zen planner app.

GYMNASTICS Muscle up progressions 10 minutes WOD Power clean for 30 seconds, rest 30 seconds Power clean for 25 seconds, rest 35 seconds Power clean for 20 seconds, rest 40 seconds Power clean for 15 seconds, rest 45 seconds Power clean for 10 seconds, rest 50 seconds 3 rounds for max reps There is no

GYMNASTICS Tabata handstands WOD 21 Front squat (102/70) 42 GHD sit-up 15 Front squat 30 GHD sit-up 9 Front squat 18 GHD sit-up 18 minute cap For detailed description, check the zen planner app.

Just 1 class today at 9.15am. WOD Shoulder press 1, 1, 1, 1, 1 Push press 1, 1, 1, 1, 1 Push jerk 1, 1, 1, 1, 1 Try to increase the load on each of the fifteen reps. Optional Finisher 50 Burpee pull up 10 minute cap