November 2018

Muscle up progressions 10 minutes WOD 30m Walking lunge 30 GHD sit up 30 Pull up 4 rounds (20 minute cap) For detailed description, see the Zen Planner app.

Handstand roll out Kipping pull up practice 10 minutes WOD Shoulder press 7 x 3 rep Optional Finisher Row 1000

Deadlift 4 x 3 rep WOD Option A ‘Karen’ 150 Wall ball 12 minute cap Compare to: 27/04/2018 WOD Option B ‘Partner Karen’ 200 Wall ball 18 minute cap, every break in reps/partner swap, both do 5 burpees For detailed description, see the Zen Planner app.

Squat clean 5 x 5 rep WOD Run 400 21 Sumo deadlift high pull (35/25) 12 burpee over bar 3 rounds (15 min cap) For detailed description, see the Zen Planner app.

WOD 3 rounds of: Max reps of strict pull up Max reps of shoulder press (52.5/35) Max-calorie row in 20 seconds Max L-sit hold for time Begin an attempt at each exercise every 3 minutes. For detailed description, see the Zen Planner app.

WOD Hang power snatch 10 x 1 rep Optional Finisher 50 Burpee 50 Wall ball 10 minute cap For detailed description, see the Zen Planner app.

Muscle up progressions 10 minutes WOD Thruster (60/42.5) Muscle up 15, 12, 9 rep (12 minute cap) For detailed description, see the Zen Planner app.

GYMNASTICS Handstand roll out Rope climb L sit 10 minutes WOD 7 Box jump (90/75cm) 14 Kettle bell swing (32/24) 12 minutes, as many rounds as possible For detailed description, see the Zen Planner app.

WOD ‘Bert’ 50 burpee Run 400 100 push-up Run 400 150 walking lunge Run 400 200 squat Run 400 150 walking lunge Run 400 100 push-up Run 400 50 burpee 65 minute cap This is a very long workout. You have the option of doing this workout with a partner, sharing the reps but running

WOD 20 Dumbbell push press (22.5/15) 40 Double under 7 minutes, as many rounds as possible For detailed description, see the Zen Planner app.