Paul D

WOD 400m Run Rest 2 minutes (6 rounds) For scaling and detailed description, see the Zen Planner app.

OPEN WOD 21.3 15 Front Squat (43/30) 30 Toe-to-bar 15 Thruster Rest 1 minute 15 Front Squat 30 Chest-to-bar Pull-up 15 Thrusters Rest 1 minute 15 Front Squat 30 Bar Muscle-up 15 Thruster (15 minute cap) Straight into 21.4… OPEN WOD 21.4 Complex for max load; 1 Deadlift 1 Clean 1 Hang clean 1 Jerk

WOD 1 min Plank Hold 25 V-up 20 Box Jump (60/50) 10 Back Squat (55% 1RM) (3 rounds) 1 min Plank Hold (15 minute cap) For scaling and detailed description, see the Zen Planner app.

PARTNER WOD In teams of 2: 7 Strict Ring Dip 7 Power Snatch (52/35) 200m Run (7 rounds each) For scaling and detailed description, see the Zen Planner app.

WOD Row 2500m 50 Push-up Row 1500m 40 Push-up Row 1000m 30 Push-up (30 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD 12 Dumbbell Thruster (22.5/15) 9 Pull-up 50 Double-under (3 rounds) Rest 5 minutes 9 Dumbbell Thruster 6 Pull-up 50 Double-under (3 rounds) For scaling and detailed description, see the Zen Planner app.

WOD ‘DEATH BY BIKE/ROW CALORIE’ Row or Bike… 5 calorie in the 1st min 6 calories in the 2nd min 7 calories in the 3rd min … For as long as possible. For scaling and detailed description, see the Zen Planner app. Compare to: 13/11/2020

OPEN WOD 21.2 10 Dumbbell Snatch (22.5/15) 15 Burpee Box jump-over (60/50) 20 Dumbbell Snatch 15 Burpee Box jump-over 30 Dumbbell Snatch 15 Burpee Box jump-over 40 Dumbbell Snatch 15 Burpee Box jump-over 50 Dumbbell Snatch 15 Burpee Box jump-over (20 minute cap) Compare to: Open 17.1 WOD

PARTNER WOD In teams of 2; 30 Wall Ball (9/6) 15 Toe-to-bar 15/12 calorie Row (3 rounds each) For scaling and detailed description, see the Zen Planner app.

WOD ‘AMANDA’ Muscle-up Squat Snatch (60/42.5) 9-7-5 rep For scaling and detailed description, see the Zen Planner app.