May 2019

WOD 5 Strict L pull-up 10 Ring dip 15 Single-leg squat 20 minutes, as many rounds as possible This is a very high skill gymnastics workout, but also very easily modified to suit your ability level. See a coach for options that suit you. For scaling and detailed description, see the Zen Planner app.

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 Row 500m 100 Double-under 20 Thruster (30/20) 3 rounds

WOD ‘CrossFit Total’ Back Squat Shoulder press Deadlift 3 attempts at each lift, highest weight successfully lifted goes towards your final score. Compare to: 16/04/19 The CrossFit total is a big strength workout. If still working on technique, or you’re not feeling up to max strength testing, do multiple sets of 3 or 5 reps

WOD 12 minutes of stretching/mobility focus 12 minutes of L-sits 12 minutes of Handstands 12 minutes of Plank 12 minutes of Scales

WOD Row 1000m 50 Strict Pull-up Row 1000m 100 Push-up Row 1000m 150 Squat 30 minute cap For scaling and detailed description, see the Zen Planner app.

3 Kettlebell windmill Hollow holds 15m Dumbbell suitcase carry 3 rounds WOD 12 Left-hand Turkish Get-up (22.5/15) 12 Right-hand Turkish Get-up 3 Legless rope climb 3 rounds (25 minute cap) For scaling and detailed description, see the Zen Planner app.