August 2019

Minute 1; Handstand descent practice Minute 2; 30 sec hanging L sit 4 rounds WOD 2019 Games Workout #2 Row 800m 66 Kettlebell jerk (16/12) 40m Handstand walk (20 minute cap) For scaling and detailed description, see the Zen Planner app.

Workout prep 3-5 hang snatch 1 rope climb 1 exercise every minute; 12 minutes Build up weight each round to find your working weight for WOD. WOD 2019 Games Workout #1 Run 400m 6 Legless rope climb 7 Snatch (84/60) 4 rounds (20 minute time cap) For scaling and detailed description, see the Zen Planner

Workout prep 3 rounds of 1 minute at each of the below, light technique weights on round 1, 50% of working weight on round 2, 80% on round 3. WOD Single-dumbbell overhead squat 5 x 5 rep Bench press 5 x 3 rep Max set of triple-unders (or scale to double-unders) 5 attempts For scaling

WOD Run 400m 30 Push-up 30 GHD sit-up 5 rounds (30 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD With a continuously running clock; Begin with strict chest-to-bar pull-ups. 1 rep in first minute, 2 reps in second minute, 3 in third etc. Once you fail, start over with 1 strict chin-over-bar pull-up. Once you fail, start over with kipping chest-to-bar pull-ups. Use as many sets each minute as needed. Optional finisher; When

Strength Shoulder press, Push press, Jerk(split or squat) 3, 5, 5 reps 4 sets. 1 set every 3 minutes WOD Row 2k If you’d like in-depth info on the Row 2k, watch this video https://www.youtube.com/watch?v=j5_4upqhYeQ (25 minutes) For scaling and detailed description, see the Zen Planner app.