May 2019

WOD 15 Clean (60/42.5) 15 Thruster Row 1000m 3 rounds (30 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD Dumbbell Farmers Carry Round 1 Using 22.5/15kg dumbbells, farmers walk as far as possible, without dropping (up to 400m).  This is a baseline grip stamina test which may be tested again in future. Keep your chest high, core engaged and use hook grip Round 2 Using heaviest dumbbells possible, farmers walk 400m without dropping.

WOD 21 Bench press (61/43) 15 Pull-up Run 400m 4 rounds (20 minute cap) Aim to be able to complete the first set of bench press unbroken. Can be modified to dumbbell floor press. Partner Option: 40 Bench press 30 Pull up Run 400 4 rounds (25 minute cap) Partner A must be doing sit-ups

Strict Press 3 x 3 rep Push Press 3 x 3 rep WOD Tabata squats 8 x rounds Score is round with lowest reps. L-sit for 2 minutes, in as few sets as possible For scaling and detailed description, see the Zen Planner app.

WOD Run 5k or Row 5k 30 minute cap Choose whichever option sounds worse. We’ve got a few options for the run. 5k is from the gym to Birkenhead Bus Station and back. Or 5 x laps of our 1k track to colonial road and back. The run can be scaled to a shorter distance

WOD 1 Strict pull-up, 2 Push-up, 3 Squat 2 strict pull-ups, 4 push-ups, 6 squats 3 strict pull-ups, 6 push-ups, 9 squats Etc… 12 minutes, as many reps as possible Start at a higher round if you think it will allow you to complete more reps in the 12 minutes—e.g., 5-10-15, then 6-12-18, then 7-14-21,

WOD Back Squat 5 x 1 rep Then coach led; Controlled handstand descents Scales Plank holds L-sits Mobility For 5 minutes each. For scaling and detailed description, see the Zen Planner app.

Peg board progressions Bar front levers and ‘ice cream maker’ WOD 7 Left-arm dumbbell row (22.5/15) 7 Right-arm dumbbell row 21 Dumbbell bench press Row 500 5 rounds (25 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD 5 Strict muscle-up 20 Walking lunge 12 minutes, as many rounds as possible Then, coach led practice of; Stretching Plank holds L-sits Scales Handstand descents For scaling and detailed description, see the Zen Planner app.

WOD Clean and Jerk 5 x 1 rep Then, practice for 5 minutes each, in any order: Stretching Plank holds L-sits Scales Handstand descents