February 2021

Lockdown 4.0 At-Home WOD #1 50 Dumbbell Squat 50 Dumbbell Walking Lunge (for quality) *movements for quality, not time.

HERO WOD ‘CAMERON’ 50 Walking Lunge 25 Chest-to-bar Pull-up 50 Box Jump (60/50) 25 Triple-Under 50 Back Extension 25 Ring Dip 50 Knee-to-elbow 25 2-for-1 Wall Ball (9/6) 50 Sit-up 5 Rope Climb (30 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD Deadlift 7 x 1 rep Compare to: 28/09/2020 For scaling and detailed description, see the Zen Planner app.

WOD 50 Double-under 25 Push-up 10 V-up 10 Hang Power Clean (60/42.5) 5 rounds (17 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD Overhead Squat (42.5/30) Pull-up 21-18-15-12-9 rep (12 minute cap) For scaling and detailed description, see the Zen Planner app.

PARTNER WOD Teams of 2; Partner A: Shuttle Sprint (10 x 10m) Partner B: Shuttle Sprint (10 x 10m) 20 minute AMRAP (as many rounds as possible) Compare to: 19/10/2020 For scaling and detailed description, see the Zen Planner app.

WOD 6 Power Clean 6 Shoulder-to-Overhead 18 Bar-facing Burpee Rest 3 minutes (5 rounds) For scaling and detailed description, see the Zen Planner app.

WOD 100 Single-unders 50 Box Jump (60/50) 25 Bar Muscle-up or Strict Pull-up 50 Toe-to-bar 25 Front Squat (60% 1RM) 100 Single-unders (16 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD 10 Ground-to-Overhead (42.5/30) 200m Run 3 rounds (7 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD Row 1000m 100m Dumbbell Farmers Carry (22.5/15) Row 750m 100m Dumbbell Farmers Carry Row 500m 100m Dumbbell Farmers Carry Row 250m 100m Dumbbell Farmers Carry (25 minute cap) For scaling and detailed description, see the Zen Planner app.