September 2020

WOD ‘HALF-MURPH’ Run 800m 50 Pull-up 100 Push-up 150 Air Squat Run 800m (30 minutes) For scaling and detailed description, see the Zen Planner app.

WOD ‘DT’ 12 Deadlifts (70/47.5) 9 Hang Power Clean 6 Push Jerk 5 rounds (20 minute cap) Compare to: 09/07/2020 For scaling and detailed description, see the Zen Planner app.

WOD Back Squat 5-5-5-5-5 rep For scaling and a detailed description, see the Zen Planner app.

WOD 21 Push Press 21 Pull-up 21/15 Calorie Row 15 Push Press 15 Pull-up 15/10 Calorie Row 9 Push Press 9 Pull-up 9/5 Calorie Row (12 minute cap) For scaling and a detailed description, see the Zen Planner app.

WOD 4 x 50m Shuttle sprint 50m Dumbbell Farmer’s Carry 4 x 50m Shuttle sprint 50m Dumbbell Farmer’s Carry 25 Wall ball (9/6) 3 rounds (23 minute cap) For scaling and a detailed description, see the Zen Planner app.

WOD Max Burpees in 90 seconds Rest 3 minutes (4 rounds) *Score is total number of burpees. For scaling and a detailed description, see the Zen Planner app.