June 2019

Turkish Get-up 3-2-1-1- rep Pose running drills 5 minutes WOD ‘Strict Nicole’ Run 400m Max-rep strict pull-up 20 minute AMRAP (as many rounds as possible) For scaling and detailed description, see the Zen Planner app.

WOD Back squat 15-12-9-6-3 rep Optional finisher: 50 burpee For scaling and detailed description, see the Zen Planner app.

Warm-up: Scales Pose running drills WOD Run 5k (27 minute cap) Then, Mobility Core Tabata Inversions For scaling and detailed description, see the Zen Planner app.

SKILL Ladder drills Partner tennis ball reaction drills WOD 2 rope climb, legless ascent & descent 21 push-up, feet elevated on box (50 cm) 3 rounds (15 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD Row 2,000m 21 clean (60/42.5) 15 thruster Row 1,000m 15 clean 12 thruster Row 500m 9 clean 9 thruster (35 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD 2 minutes strict muscle-up 3 minutes rest 5 rounds (22 minutes) Sandbag drills (cleans, over the shoulder, max hold, carry) For scaling and detailed description, see the Zen Planner app.

WOD Overhead squat 5-3-3-1-1-1 rep Optional finisher; 50 Man maker (15/10) 10 minute cap For scaling and detailed description, see the Zen Planner app.

Scales Handstand descent progressions 10 minutes WOD Burpee Reverse burpee Double-under Row (for calories) Squat Box jump 2 minutes of each, for max reps (12 minute running clock) S.L.I.P.S. (scales, l-sits, inversions, plank, stretching) Tabata scales 5 minutes to accumulate maximum total time in L sit Handstand descent progressions Planks Stretching/mobility work;

Skill work; 2 Hang snatch every minute, 12 minutes. WOD ‘Cindy’ 5 Pull-up 10 Push-up 15 Squat 20 minutes, as many rounds as possible Compare to: 30/04/2019 For scaling and detailed description, see the Zen Planner app.

WOD Scales L-sits Inversions Prone hold Mobility 7 minutes each Optional partner finisher; 50 Dumbbell clean (15/10) *Partner holds dumbbells overhead 50 Dumbbell plank row *Partner in hollow hold 2 rounds (8 minute cap) For scaling and detailed description, see the Zen Planner app.