February 2019

Back squat 4 x 3 rep We’ll record the average across 4 sets WOD Option A 3 legless rope ascents 5 strict handstand push up 3 rounds WOD Option B 4 leg-assisted rope ascents 5 kipping handstand push up 5 rounds (15 minute cap) For detailed description and scaling, see the Zen Planner app.

1 Turkish get up each arm 10 Russian kettle bell swing 1 exercise each minute, 8 minutes WOD 15 Squat clean (61/42.5) 15 Ring dip 3 rounds (12 minute cap) Or partner option; 45 Squat clean (61/42.5) 45 Ring dip 2 rounds (20 minute cap) Share reps between partners. For detailed description and scaling, see

WOD ‘Fight Gone Bad’ Wall ball Sumo deadlift high pull (35/25) Box jump (50/40cm) Push press (35/25) Rower (calories) 3 rounds A round is 1 minute at each exercise with a continuously running clock. 1 minute rest between rounds. Count reps (calories for rower) and the total of all 3 rounds is your score. Compare

WOD Clean & Jerk 7 x 1 rep Optional Finisher 20 Synchronised burpee 20 Partner sit up 3 rounds For detailed description and scaling, see the Zen Planner app.

WOD 7 Dumbbell bench press 5 Strict L pull-up 3 rounds Then Row 1000m for time For detailed description and scaling, see the Zen Planner app.

Zombie Squat 5 x 5 rep WOD 1 minute L-sit hold 2 minute Handstand hold Row 500 3 rounds For detailed description and planning, see the Zen Planner app.

Snatch Complex 1 x Power Snatch 1 x Hang Squat Snatch 1 x Squat Snatch Every minute, on the minute, 10 minutes. WOD Strict Muscle-up Single-leg squat, right leg Single-leg squat, left leg 7-6-5-4-3-2-1 rep (20 minute cap) For scaling and a detailed description, see the Zen Planner app.

WOD 15 minutes Handstand practice 10 minutes L-sit practice 5 minutes Double-under 20 minutes Stretching/mobility For scaling and a detailed description, see the Zen Planner app.

WOD ‘CrossFit Total’ Back Squat Shoulder press Deadlift 3 attempts at each lift, highest weight successfully lifted goes towards your final score Compare to 24/08/18 For scaling and a detailed description, see the Zen Planner app.

WOD 10 Strict pull up 20 Push up 30 Squat Row 2000 15 Strict pull up 30 Push up 45 Squat Row 1000 20 Strict pull up 40 Push up 60 Squat Row 500 35 minute cap For scaling and a detailed description, see the Zen Planner app.