Paul D

WOD Deadlift 5-5-5-5-5 rep For scaling and detailed description, see the Zen Planner app.

WOD 1000m Run 20 Strict Handstand Push-up 10 Rope Climb 800m Run 16 Strict Handstand Push-up 8 Rope Climb 600m Run 12 Strict Handstand Push-up 6 Rope Climb 400m Run 8 Strict Handstand Push-up 4 Rope Climb 200m Run 4 Strict Handstand Push-up 2 Rope Climb (38 minute cap) For scaling and detailed description, see

WOD Clean & Jerk 4-4-4-4-4 rep For scaling and detailed description, see the Zen Planner app.

WOD Min 1: 40 sec Shuttle Sprint (10m) Min 2: 20 sec L-Sit Min 3: 30 sec Broad Jump Min 4: 30 sec Plank Hold Min 5: Rest 6 rounds (35 minute EMOM) For scaling and detailed description, see the Zen Planner app.

WOD 400m Run 1 min Handstand hold 40/34 calorie Air bike 15 Russian Kettlebell swing (32/24) 4 rounds (28 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD Lateral Burpee-over-bar Front squat (82.5/60) Chest-to-bar Pull-up 6-9-12-9-6 rep (14 minute cap) For scaling and detailed description, see the Zen Planner app.

PARTNER WOD Teams of 2; Partner A: Shuttle Sprint (10 x 10m) Partner B: Shuttle Sprint (10 x 10m) 20 minute AMRAP (as many rounds as possible) Compare to: 23/02/2021 For scaling and detailed description, see the Zen Planner app.

WOD 15/13 calorie Row 12 Knee-to-elbow 9 Clean & Jerk (52.5/35) 4 rounds (15 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD 20 Deadlift (82.5/60) 15 Bar-facing Burpee 10 Ring Muscle-up 2 rounds (10 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD Overhead Squat 1-1-1-1-1-1-1 rep For scaling and detailed description, see the Zen Planner app.