Paul D

WOD Run 800m 21 Kettlebell Swing (32/24) 21 Ring Dip Run 600m 15 Kettlebell Swing 15 Ring Dip Run 400m 9 Kettlebell Swing 9 Ring Dip (24 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD For 30 minutes… Min 1: 10 Burpee Min 2: 2 Rope Climb Min 3: 40 Double-under 30 minute EMOM (every minute on the minute) For scaling and detailed description, see the Zen Planner app.

WOD Snatch 2-2-2-2-2-2-2 rep For scaling and detailed description, see the Zen Planner app.

WOD Run 200m 50m Dumbbell Farmers Carry (22.5/15) 7 Knee-to-elbow 5m Handstand Walk or 30 sec Hold 7 rounds (25 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD In teams of 2: Accumulate 5k on a rower. While P1 rows, P2 must be in a plank. *If the plank is broken, you must swap over.

WOD Back Squat 3-3-3-3-3 rep For scaling and detailed description, see the Zen Planner app.

WOD 150 Double-under 15m Handstand Walk 5 Rope Climb 3 rounds (18 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD 1 Power Snatch (60%-80% of 1RM) Every minute for 30 minutes Compare to: 07/10/2020 For scaling and detailed description, see the Zen Planner app.

WOD 50 Air Squat 7 Muscle-up 10 Hang Power Clean (60/42.5) 3 rounds (13 minute cap) Compare to: 20/06/2014 For scaling and detailed description, see the Zen Planner app.

WOD 15 GHD Sit-up 10 Push Jerk (60% 1RM) 20/17 Row calorie Rest 2 minutes (5 rounds) For scaling and detailed description, see the Zen Planner app.