Workout of the Day (W.O.D)

WOD 10-1 rep Strict Pull-up 10-1 rep Strict Ring Dip *In between each set, Run 200m. (30 minute cap) Example: 10 Pull-up / 10 Ring Dip / Run 200m, then do the set of 9.    

WOD Deadlift 5-5-5-5-5 rep Compare to: 17/08/2021

WOD ‘BARBARA’ 20 Pull-up 30 Push-up 40 Sit-up 50 Squat Rest 3 minutes 5 rounds (40 minute cap) Compare to: 05/07/2021

WOD ‘Joe Mills 20/20 Workout’ 1 Snatch every minute; Min 1-5 = 1 rep at 70% 1RM Min 6-10 = 1 rep at 70% 1RM +5 kg Min 11-15 = 1 rep at 70% 1RM +7.5 kg Min 16-20 = 1 rep Heavy single (20 minutes)

WOD 50 Double-under 15 Push Press (35/25) 10 Toe-to-bar 5 rounds (14 minute cap)  

WOD Every 2 minutes; 15 sec Max calorie Bike Sprint 10 rounds (20 minutes) *Score is your lowest round 🙂

WOD Clean & Jerk (60/42.5) Chest-to-bar Pull-up 15-12-9 rep (11 minute cap) *Partner option — synchro movements.

WOD Overhead Squat 2-2-2-2-2-2-2 rep For scaling and detailed description, see the Zen Planner app. Compare to: 22/02/2022

WOD ‘MCGHEE’ 5 Deadlift (125/82.5) 13 Push-up 9 Box Jump (60/50) 30 minute AMRAP (as many rounds as possible)