July 2020

HERO WOD ‘YETI’ 25 Pull-up 10 Muscle-up Run 2.5k 10 Muscle-up 25 Pull-up (30 minute cap) For scaling and a detailed description, see the Zen Planner app.

WOD 100 Double-under Then: 8 Overhead Squat (52/35) 8 Burpee-over-the-bar Jump 12 minute AMRAP (as many rounds as possible) For scaling and a detailed description, see the Zen Planner app.

WOD In partners, perform every 6 minutes: Row 500m (total) 200m Buddy Carry OR sandbag carry 30 Deadlift (82.5/60) 30 Lateral Over-the-bar Jump 3 rounds (20 minutes) For scaling and detailed description, see the Zen Planner app.

WOD Back Squats 5-3-1 rep For scaling and detailed description, see the Zen Planner app.

WOD ‘HELEN’ Run 400 m 21 KB Swings (24/16) 12 Pull-ups 3 rounds (12 minute cap) Compare to: 09/04/2018 For scaling and detailed description, see the Zen Planner app.

WOD 3 Push Press, every minute *Every 5 minutes, add 5kg-10kg *Rx start with 52.5/35 For scaling and detailed description, see the Zen Planner app.

WOD 30-20-10 rep 200m Farmer’s Carry (22.5/15) Front Squat (35/25) Inverted Ring Row (15 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD 1-2-3-4-5-6-7-8….. Burpee Pull-up Hang Squat Snatch (42.5/30) Box jump 18 minute AMRAP (as many rounds as possible) For scaling and detailed description, see the Zen Planner app.

WOD Accumulate as many cals./reps as possible in the following: 1 min. Row 1 min. Box Jump (60/50) 2 min. Row 2 min. Box Jump-over 3 min. Row 3 min. Burpee Box Jump 4 min. Row 4 min. Burpee Box Jump-over (20 minutes) For scaling and detailed description, see the Zen Planner app.

WOD 50 Walking Lunge 40 GHD Sit-up 30 Alternating Pistol (10 minute cap) For scaling and detailed description, see the Zen Planner app.