Paul D

WOD 400m Run 21 Toe-to-bar 21 Back Squat (52.5/35) 400m Run 15 Toe-to-bar 15 Back Squat 400m Run 9 Toe-to-bar 9 Back Squat (18 minute cap) For scaling and detailed description, see the Zen Planner app.  

WOD 1 min: Wall Ball (9/6) 1 min: Sumo Deadlift High-pull (35/25) 1 min: Box Jump (50/40) 1 min: Push Press (35/25) 1 min: Calorie Row 1 min Rest (3 rounds) Total number of reps at each exercise (calories for the rower) for all 3 rounds combined is your score. Compare to: 08/05/19 For scaling

WOD Row, Bike, or Ski; 5 x 15 sec -rest 45 sec between each (starting every min) 3 x 1:15 -rest 1:45 between each (starting every 3 min) 1 x 3 min (17 minutes) *Score is total calories for all efforts. For scaling and detailed description, see the Zen Planner app.

WOD LINCHPIN TEST 7 4 Power Clean (92.5/65) 4 Front Squat 4 Shoulder-to-Overhead 4 rounds (10 minute cap) For scaling and detailed description, see the Zen Planner app. Compare to: 14/11/2020

WOD 15 Hand-release Push-up 10 Hollow Rock 5 Strict Ring Dip 10 rounds (20 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD In teams of 2: 7 Deadlift (70% 1RM) 20 Medicine ball Clean (9/6) 15/13 calorie Row (4 rounds each) For scaling and detailed description, see the Zen Planner app.

WOD 30/25 calorie Bike OR 200m Run 50m Dumbbell Farmers Carry (pick load) 25m Walking Lunge 5 rounds (25 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD 50 Double-under 400m Run 30 Sit-up 20 Push Press (42.5/30) 3 rounds (22 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD Min 1: 10 Supinated Strict Chest-to-bar Pull-up Min 2: 7 Burpee (under the pull-up bar) Min 3: 5 Overhead Squat (75% 1RM) Min 4: 30 sec Plank Hold 20 minute EMOM (every minute on the minute) For scaling and detailed description, see the Zen Planner app.

WOD 45/35 calorie Bike 15 Russian Kettlebell Swing (24/16) 10 Box Jump (60/50) 25 minute AMRAP (as many rounds as possible) For scaling and detailed description, see the Zen Planner app.