July 2019

WOD Run 400m Max set of Strict pull-up Max set of Strict ring dip 10 minute AMRAP (as many rounds as possible) Optional finisher; Bringing back the GHD; 10 GHD sit up 10 GHD back extension 10 Ab mat sit up 10 Barbell Good morning (20/15) 3 rounds (quality reps, no time recorded) For scaling […]

WOD Row 1000m 50 Wall-ball Handstand walk 30m 100 Double-under 3 rounds (40 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD Deadlift 5 x 1 rep 10 minutes of increasing weight to warm up to first working set. Partner optional finisher; 60 Partner sit up 40 partner goblet squat (24/16) 20 Man maker (15/10) ((shared reps for man maker)) 10 minute cap For scaling and detailed description, see the Zen Planner app.

WOD 10 L chest-to-bar pull-up 10 Shoulder press (47.5/30) 15 L pull-up 20 Push press 20 Strict pull-up 30 Push jerk 25 Kipping pull-up For scaling and detailed description, see the Zen Planner app.

WOD 21 Power clean (70/47.5) Run 400 m Plank–hold for time equal to run time 3 rounds For scaling and detailed description, see the Zen Planner app.

WOD Tabata thruster (30/20) 8 rounds (20 seconds work, 10 seconds rest) On odd-numbered rest intervals, hold at the bottom of the squat. On even-numbered rest intervals, hold with the load overhead. b. Handstand descent and holds practice 10 minutes c. Max-duration L-sits from the floor 3 rounds For scaling and detailed description, see the

WOD 21 Bench press (83/52.5) 21 Strict L chest-to-bar pull-up Run 800 m 15 Bench press 15 Strict L chest-to-bar pull-up Run 800 m 9 Bench press 9 Strict L chest-to-bar pull-up Run 800 m 30 minute cap For scaling and detailed description, see the Zen Planner app.