July 2021

WOD Hang Squat Snatch 1 every minute (30 minute EMOM) For scaling and detailed description, see the Zen Planner app.

WOD Row 500m 3 minutes rest (5 rounds) Compare to: 15/12/2020 For scaling and detailed description, see the Zen Planner app.

WOD 40/34 calorie Air Bike (Assault = 36/31) 15m Walking Lunge 10 Push Press (52.5/35) 5 rounds (16 minute cap) Row = 20/17 cal For scaling and detailed description, see the Zen Planner app.

WOD 800m Run 100 Sit-up 10 Rope Climb 800m Run 50 Sit-up 5 Rope Climb 800m Run (30 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD ‘ELIZABETH’ Squat Clean (60/42.5) Ring Dip 21-15-9 rep Compare to: 13/11/2015 For scaling and detailed description, see the Zen Planner app.

WOD 100 Double-under 15m Handstand walk or 5 Around-the-world 80 Double-under 12m Handstand walk or 4 Around-the-world 60 Double-under 9m Handstand walk or 3 Around-the-world 40 Double-under 6m Handstand walk or 2 Around-the-world 20 Double-under 3m Handstand Walk or 1 Around-the-world (15 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD For max reps: 1 min Clean & Jerk (70% 1RM) 1 min Box Jump (60/50) –Rest 1 min– 1 min Clean & Jerk 1 min Air Squat –Rest 1 min– (3 rounds) For scaling and detailed description, see the Zen Planner app.

WOD 400m Run Rest 2 minutes (6 rounds) Compare to: 30/03/2021 For scaling and detailed description, see the Zen Planner app.

WOD Burpee V-up 33-27-21-15 rep For scaling and detailed description, see the Zen Planner app.

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