September 2020

WOD Wall Ball (9/6) Burpee 35-25-15 rep (13 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD 25 Double Under 10 Toes-to-bars 25 Double Under 5 Bar Muscle-up 5 rounds (20 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD Run 400m 30 Thruster (20/15) 3 rounds (17 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD Deadlift 7 x 1 rep For scaling and detailed description, see the Zen Planner app.

WOD As many rounds as possible in 3 minutes of; 3 Power clean (60/40) 6 Push up 9 Air squat Rest 1 minute, 5 rounds For scaling and detailed description, see the Zen Planner app.

WOD Shoulder Press Strict Pull-up 10-9-8-7-6-5-4-3-2-1 rep For scaling and detailed description, see the Zen Planner app.

WOD 40/30 calorie Row 20 Box Step-up (60/50) 20 Sit-up 1 min Plank hold 3 rounds (24 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD 12 Russian Kettlebell Swing (24/16) 9 Burpee 6 V-up 15 minute AMRAP (as many rounds as possible) For scaling and detailed description, see the Zen Planner app.

WOD 10 Front Squat (65% 1RM) 10m Handstand Walk 10 Ring Muscle-up 10 Front Squat 10m Handstand Walk 10 Bar Muscle-up 10 Front Squat 10m Handstand Walk 10 Chest-to-bar Pull up (17 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD Run 100m Every 2 minutes 10 rounds Today’s 10 x 100m sprints are going to work on your explosive speed–whatever your running ability is. We’ve got a plan to keep everyone working at capacity and crossing the line together (staggered start positions which we’ll adjust as required). The challenge being how close to 100m