April 2021

WOD Snatch 2-2-2-2-2-2-2 rep For scaling and detailed description, see the Zen Planner app.

WOD Run 200m 50m Dumbbell Farmers Carry (22.5/15) 7 Knee-to-elbow 5m Handstand Walk or 30 sec Hold 7 rounds (25 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD In teams of 2: Accumulate 5k on a rower. While P1 rows, P2 must be in a plank. *If the plank is broken, you must swap over.

WOD Back Squat 3-3-3-3-3 rep For scaling and detailed description, see the Zen Planner app.

WOD 150 Double-under 15m Handstand Walk 5 Rope Climb 3 rounds (18 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD 1 Power Snatch (60%-80% of 1RM) Every minute for 30 minutes Compare to: 07/10/2020 For scaling and detailed description, see the Zen Planner app.

WOD 50 Air Squat 7 Muscle-up 10 Hang Power Clean (60/42.5) 3 rounds (13 minute cap) Compare to: 20/06/2014 For scaling and detailed description, see the Zen Planner app.

WOD 15 GHD Sit-up 10 Push Jerk (60% 1RM) 20/17 Row calorie Rest 2 minutes (5 rounds) For scaling and detailed description, see the Zen Planner app.

WOD ‘CARDS’ In groups of 2-3 work your way through a deck of cards. Hearts = Row/Ski 400m; Bike 1200m Spades = Burpee Diamonds = Ball slams Clubs = Pull up Suit = exercise Number on card = reps Hearts = 1×400m row/ski or 1200m bike for each card. For scaling and detailed description, see

WOD 75 Wall Ball (9/6) Run 1.6k 50m Walking Lunge Run 1.6k (35 minute cap) For scaling and detailed description, see the Zen Planner app.