June 2019

WOD 15 Thruster (70/47.5) 3 Rope climbs, legless ascent & descent 3 rounds (15 minute cap) For scaling and detailed description, see the Zen Planner app.

1 clean 1 Hang power clean 1 Jerk Every minute, 10 minutes Build up weight over the 10 minutes. This will prepare you for the workout to follow. Becca’s 21st Birthday WOD 21 Hang power clean (60/40) 21 Burpee 300m Goblet kettle bell carry (24/16) 3 rounds, 21 minute cap Partner option; Share barbell reps,

WOD 2-minute Handstand hold Row 500 m 2-minute Plank hold Row 500 m 2-minute Support on rings Row 500 m (25 minute cap) For scaling and detailed description, see the Zen Planner app.

NZ Nationals Workout 5 10 rounds of: 10 Wallball 2 Bar Muscle Up Followed by, 6 rounds of: 33 Double Under 7 Toes to Bar Followed by, 2 rounds of: 50 Burpee Box Jump Over 10 Ring Muscle Up 22 minute cap Muscle ups can be scaled to 5 Chest-to-bar,  Chin-over-bar, or jumping pull ups.

WOD ‘CrossFit Total’ Back Squat Shoulder press Deadlift 3 attempts at each lift, highest weight successfully lifted for each exercise goes towards your final score. Compare to: 07/06/19 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

WOD Row 500m L-sit, from the ground, for same time as row 4 rounds (25 minute cap) For scaling and detailed description, see the Zen Planner app.

Warmup 5 Pull up 5 Push up 10 Air squat 3 rounds (5 mins) 10 minutes working on scaling and progressions. WOD 5 Strict muscle-up 10 Single-leg squat, alternating 15 minute AMRAP (as many rounds as possible) For scaling and detailed description, see the Zen Planner app.

WOD Row 1000m 30 Jumping pull-up 30 Jumping ring dip 3 rounds (21 minute cap) Tabata: Scales L-sits Inversions Plank (16 minutes) Mobility and Stretching. For scaling and detailed description, see the Zen Planner app.

WOD Deadlift 15-12-9-6-3 rep Optional finisher: 30 Medicine ball clean 20 Wall ball 10 Box jump over 2 rounds (8 minute cap) For scaling and detailed description, see the Zen Planner app.

Inverted burpee progressions 10 minutes WOD L-sit, accumulate 5 minutes (15 minute cap) Then, Handstand descents 20 minutes For scaling and detailed description, see the Zen Planner app.