Paul D

PARTNER WOD Teams of 2; Partner A: Shuttle Sprint (10 x 10m) Partner B: Shuttle Sprint (10 x 10m) 20 minute AMRAP (as many rounds as possible) Compare to: 19/10/2020 For scaling and detailed description, see the Zen Planner app.

WOD 6 Power Clean 6 Shoulder-to-Overhead 18 Bar-facing Burpee Rest 3 minutes (5 rounds) For scaling and detailed description, see the Zen Planner app.

WOD 100 Single-unders 50 Box Jump (60/50) 25 Bar Muscle-up or Strict Pull-up 50 Toe-to-bar 25 Front Squat (60% 1RM) 100 Single-unders (16 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD 10 Ground-to-Overhead (42.5/30) 200m Run 3 rounds (7 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD Row 1000m 100m Dumbbell Farmers Carry (22.5/15) Row 750m 100m Dumbbell Farmers Carry Row 500m 100m Dumbbell Farmers Carry Row 250m 100m Dumbbell Farmers Carry (25 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD ‘LOCKDOWN CINDY’ 5 Sit-up 10 Push-up 15 Air Squat 20 minute AMRAP (as many rounds as possible) For scaling and detailed description, see the Zen Planner app.

WOD 100 Star jump 1 min Plank hold 30 Man-maker 1 min Plank hold 100 Star jump 1 round (13 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD ‘DUMBBELL DT’ 18 Dumbbell Deadlift 12 Dumbbell Hang Power Clean 10 Dumbbell Push Jerk (5 rounds) For scaling and detailed description, see the Zen Planner app.

WOD 18-15-12-9-6-3 rep Chest-to-bar Pull-up Russian Kettlebell Swing (32/24) Box Jump (60/50) (12 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD Front Squat 1-1-1-1-1-1-1 rep For scaling and detailed description, see the Zen Planner app.