May 2020

WOD Front Squat 5-3-3-1-1-1 For scaling and detailed description, see the Zen Planner app.

HERO WOD ‘MURPH’  Run 1.6k 100 Pull-up 200 Push-up 300 Air Squat Run 1.6k (45 minute cap) For scaling and detailed description, see the Zen Planner app. Compare to: 26/11/16

WOD 10 Over-under 250m Row 10 Deadlift (102.5/70) 3 Rounds (15 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD 20 Front Rack Reverse Lunge (42.5/30) 15 Power Clean 10 Hang Squat Snatch 1 round (5 minutes) For scaling and detailed description, see the Zen Planner app.

WOD 15 Box Jump-over (60/50) 25 Wall Ball (9/6) 4 Rounds (15 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD Split Jerk 1-1-1-1-1-1-1 rep Optional finisher; 10 Skips 2 Devils press 20 Skips 3 Devils press Add 10 skips and 1 Devils press each round. 6 minute AMRAP For scaling and detailed description, see the Zen Planner app.

WOD Odd min: Run 200m Even min: 7 Burpee Pull-up 10 rounds (20 minutes) For scaling and detailed description, see the Zen Planner app.

WOD 10 Alternating Pistol 10 Inverted ring row 10 Sumo-Deadlift High-pull (42.5/30) 10 Triple-under 5 Rounds For scaling and detailed description, see the Zen Planner app.

WOD 100 Thrusters (60/42.5 EMOM perform 5 Burpee (every minute, on the minute) For scaling and detailed description, see the Zen Planner app.

WOD 12 Dumbbell Lunge 12 Alternating DB Snatch 24 Lateral DB Jump-over 12 minute AMRAP (as many rounds as possible) For scaling and detailed description, see the Zen Planner app.