Paul D

WOD CROSSFIT OPEN 22.1 3 Wall Walks 12 Dumbbell Snatch (22.5/15) 15 Box Jump-over 15 minute AMRAP (as many rounds as possible)

WOD CrossFit Games Open 11.1 / 14.1 30 Double-under 15 Power Snatch (35/25) 10 minute AMRAP (as many rounds as possible) Compare to: 19/07/2021 For scaling and detailed description, see the Zen Planner app.

WOD ‘JERRY’ Run 1.6k Row 2000m Run 1.6k (31 minute cap) For scaling and detailed description, see the Zen Planner app. Compare to: 28/10/2020

WOD Shoulder Press 1-1-1-1-1 rep Push Press 3-3-3-3-3 rep Push Jerk 5-5-5-5-5 rep Compare to: 02/06/2021

WOD Back Squat 3-3-3-3-3 rep For scaling and detailed description, see the Zen Planner app. Compare to: 16/04/2021

WOD 1 Hang Power Snatch (50%-75% of 1RM) 30 minute EMOM (every minute on the minute) For scaling and detailed description, see the Zen Planner app. Compare to: 29/05/2021

WOD Run 400m 50 Air squat 4 rounds (18 minute cap) OR In teams of 2; Run 400m (together) 50 Synchro Air squat 4 rounds (18 minute cap) *Air squats are synchronised at the bottom.

WOD ‘NATE’ 2 Muscle-up 4 Handstand Push-up 8 Kettlebell Swing (32/24) 20 minute AMRAP (as many rounds as possible) Compare to: 20/07/2021 For scaling and detailed description, see the Zen Planner app.