Paul D

WOD ‘CARDS’ In groups of 2-3 work your way through a deck of cards. Hearts = Row/Ski 400m; Bike 1200m Spades = Burpee Diamonds = Ball slams Clubs = Pull up Suit = exercise Number on card = reps Hearts = 1×400m row/ski or 1200m bike for each card. For scaling and detailed description, see […]

WOD 75 Wall Ball (9/6) Run 1.6k 50m Walking Lunge Run 1.6k (35 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD 20/17 Row or Bike Calorie 100m Dumbbell Farmers Carry (22.5/15) 10 V-up 20 minute AMRAP (as many rounds as possible) For scaling and detailed description, see the Zen Planner app.

WOD 6-9-12-9-6 rep Lateral Burpee-over-barbell Front Squat (82.5/60) Chest-to-bar Pull-up (18 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD 25 Double-under 5 Strict Handstand Push-up 25 Double-under 7 Push Press (60% 1RM) (2 rounds) Rest 3 minutes (3 rounds) For scaling and detailed description, see the Zen Planner app.

PARTNER WOD In teams of 2; Row 500m 12 Deadlift (BW) 21 Box Jump (60/50) (3 rounds each) For scaling and detailed description, see the Zen Planner app.

WOD ‘ANGIE’ 100 Pull-up 100 Push-up 100 Sit-up 100 Air Squat (25 minute cap) Compare to: 19/04/2018 For scaling and detailed description, see the Zen Planner app.

WOD Run 800m 25 Dumbbell Burpee (22.5/15) 10 Ring Muscle-up 2 rounds (24 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD 600m Bike or 200m Row 15 Russian Kettlebell Swing (24/16) 10 Hollow Rock 20 minute AMRAP (as many rounds as possible) For scaling and detailed description, see the Zen Planner app.