March 2021

WOD In teams of 2; 200/170 calorie Bike or Row 200 Sit-up 30 Rope Climb 100/85 calorie Bike or Row 100 Sit-up 15 Rope Climb (35 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD ‘ELLEN’ 20 Burpee (under pull-up bar) 21 Dumbbell Snatch (22.5/15) 12 Dumbbell Thruster 3 rounds (15 minute cap) For scaling and detailed description, see the Zen Planner app.

Zoom Partner WOD 20 Turkish Get-up 30 Sit-up (synchro) 40 Thruster 50 Burpee 20 minute AMRAP (as many rounds as possible) *Only 1 person working at a time; share the reps any way. For scaling and detailed description, see the Zen Planner app.

Lockdown 4.0 At-Home WOD #5 10 Burpee 10 Tuck Jump 10 Dumbbell Hang Power Snatch 10 Burpee 10 Tuck Jump 10 Dumbbell Power Clean 3 rounds (15 minute cap)

Lockdown 4.0 At-Home WOD #4 800m Run 40 Dumbbell Push Press 40 Sit-up 800m Run 20 Dumbbell Push Press 20 Sit-up (20 minute cap)

Lockdown 4.0 At-Home WOD #3 20 Push-up 20 Walking lunge 20 Kick-backs Rest 90 seconds (5 rounds)

Lockdown 4.0 At-Home WOD #2 60 Star jumps or Double-under 20 V-up 15 Devil Press 4 rounds (19 minute cap)