December 2018

Skill work Kipping pull up progressions WOD ‘Jess Turns 20 Something’ 29 Pull up 29 Double squat wall ball 29 Double under 29 Power clean (42.5/30) 2 rounds (29 minute cap) Compare to: 18/12/2017

WOD Overhead squat 5 x 3 rep ‘Cards’ The class split into groups of 2-3  The task: Get through a deck of cards.  Suit denotes exercise, number on card = reps. Except for Hearts, 1×400m run or row for each card. The exercises; Run/row 400 Burpee Dumbbell thruster (20/15) Sit up

WOD Run 800 10 rounds of: 10 Handstand push up 10 Single leg squat Then; Run 800 30 minute cap For scaling and a detailed description, see the Zen Planner app.

WOD ‘Eva’ Run 800m 30 Kettlebell swing (32/24) 30 Pull up 5 rounds (45 minute cap) Compare to: 15/04/17  For scaling and a detailed description, see the Zen Planner app.

1 Power snatch, 1 Squat snatch Every minute, 12 minutes Build weight up to prepare for the WOD WOD 7 squat snatch (75/50) 14 strict ring dip 15 minutes, as many rounds as possible For scaling and a detailed description, see the Zen Planner app.

WOD Snatch balance 7 x 1 rep Optional Finisher: Tabata Core Prone hold Hollow rock Superman Med-ball Russian twist For scaling and a detailed description, see the Zen Planner app.

GYMNASTICS Planche progressions Ring holds L sit 4 rounds WOD Thruster (35/25) Power snatch Toe to bar 18, 15, 12, 9, 6, 3 rep For detailed description and scaling, see the Zen Planner app.

‘Partner Workout’ Sandbags (in a group of 2 or 3) 5 Lifts over shoulder 30m carry 10 rounds (10 minute cap) ‘Partner Relay’ 15 Box jump 10 Pull up Run 200 5 rounds each (20 minute cap) For detailed descriptions, see the Zen Planner app.

WOD Hang power clean 7 x 3 rep Build weight up and aim to hit a PB on set 6 or 7. Optional Finisher Row 2000 For detailed description, see the Zen Planner app.

Bulgarian squat 4 x 5 rep WOD 10 Burpee (to target 15cm above reach) 20 Sit up 7 minutes, as many rounds as possible For detailed description, see the Zen Planner app.