Paul D

WOD PART 1 15 GHD Sit-up 10 Push Press (60% 1RM) (5 rounds) Rest 3 minutes PART 2 50/42 calorie Row For scaling and detailed description, see the Zen Planner app.

WOD Power Clean 3-3-3-3 rep Front Squat 2-2-2-2 rep Squat Clean 1-1-1-1 rep Compare to: 26/01/2021 For scaling and detailed description, see the Zen Planner app.

WOD In teams of 2; 9 Burpee-over-bar 6 Clean & Jerk (42.5/30) 9 Chest-to-bar Pull-up 9/7 calorie Row 5 rounds each (24 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD ‘NANCY’ 400m Run 15 Overhead Squat (42.5/30) 5 rounds (18 minute cap) Compare to: 05/07/2018 For scaling and detailed description, see the Zen Planner app

WOD 10 Bar Muscle-up 1 min Plank Hold 10 Power Clean (85.5/60) 3 rounds (14 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD ‘ANNIE’ Double-under Sit-up 50, 40, 30, 20, 10 rep (14 minute cap) Compare to: 16/09/2020 For scaling and detailed description, see the Zen Planner app.

WOD Deadlift 2-3-5-10-2-3-5-10 rep Compare to: 30/11/2020 For scaling and detailed description, see the Zen Planner app.

WOD ‘MURPH’ Run 1.6k 100 Pull-up 200 Push-up 300 Air Squat Run 1.6k (45 minute cap) Compare to: 30/05/20 For scaling and detailed description, see the Zen Planner app.

WOD PART 1 15-12-9 rep; Handstand Push-up Toe-to-bar Row calorie Rest 5 minutes 12-10-8 rep; Push Press (60% 1RM) Toe-to-bar Row calorie For scaling and detailed description, see the Zen Planner app.

WOD 15 Wall Ball (9/6) 15 Power Clean (42.5/30) 5 rounds (11 minute cap) For scaling and detailed description, see the Zen Planner app.