Paul D

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.

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

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: 03/03/2014 For scaling and detailed description, see the Zen Planner app.

WOD 200m Run 21 Dumbbell Push Press (22.5/15) 21 Ring Dip 21 Toe-to-bar 200m Run 15 Dumbbell Push Press 15 Ring Dip 15 Toe-to-bar 200m Run 9 Dumbbell Push Press 9 Ring Dip 9 Toe-to-bar (15 minute cap) For scaling and detailed description, see the Zen Planner app.

PARTNER WOD In teams of 2; 40 Wall Ball (9/6) 20 Pull-up 10 Overhead Squat (65% 1RM) 3 rounds each (30 minute cap) *P1 does 1 full round, then P2 goes. For scaling and detailed description, see the Zen Planner app.

WOD Buy in: 400m Run 100m Farmers Carry (pick load) 20 sec Plank Hold 15 Sit-up (8 rounds) Buy out: 400m Run (25 minute cap) For scaling and detailed description, see the Zen Planner app.  

WOD ‘THE GHOST’ For max reps: 1 min calorie Row 1 min Burpee (under pull-up bar) 1 min Double-under 1 min Rest 6 rounds (24 minutes) For scaling and detailed description, see the Zen Planner app.