April 2021

WOD In teams of 2; 9 Burpee-over-bar 6 Clean & Jerk (42.5/30) 9 Chest-to-bar Pull-up 9/7 calorie Row 5 rounds each (24 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD ‘NANCY’ 400m Run 15 Overhead Squat (42.5/30) 5 rounds (18 minute cap) Compare to: 05/07/2018 For scaling and detailed description, see the Zen Planner app

WOD 10 Bar Muscle-up 1 min Plank Hold 10 Power Clean (85.5/60) 3 rounds (14 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD ‘ANNIE’ Double-under Sit-up 50, 40, 30, 20, 10 rep (14 minute cap) Compare to: 16/09/2020 For scaling and detailed description, see the Zen Planner app.

WOD Deadlift 2-3-5-10-2-3-5-10 rep Compare to: 30/11/2020 For scaling and detailed description, see the Zen Planner app.

WOD ‘MURPH’ Run 1.6k 100 Pull-up 200 Push-up 300 Air Squat Run 1.6k (45 minute cap) Compare to: 30/05/20 For scaling and detailed description, see the Zen Planner app.

WOD PART 1 15-12-9 rep; Handstand Push-up Toe-to-bar Row calorie Rest 5 minutes 12-10-8 rep; Push Press (60% 1RM) Toe-to-bar Row calorie For scaling and detailed description, see the Zen Planner app.

WOD 15 Wall Ball (9/6) 15 Power Clean (42.5/30) 5 rounds (11 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD Run 800m 21 Kettlebell Swing (32/24) 21 Ring Dip Run 600m 15 Kettlebell Swing 15 Ring Dip Run 400m 9 Kettlebell Swing 9 Ring Dip (24 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD For 30 minutes… Min 1: 10 Burpee Min 2: 2 Rope Climb Min 3: 40 Double-under 30 minute EMOM (every minute on the minute) For scaling and detailed description, see the Zen Planner app.