Workout of the Day (W.O.D)

WOD ‘Death by Dumbbell Thruster’ Min 1: 1 Dumbbell Truster (22.5/15) Min 2: 2 Dumbbell Truster Min 3: 3 Dumbbell Truster …and so on, until you can’t complete the reps for that minute. Rest 3 minutes. ‘Death by Shuttle sprint’ Min 1: Sprint 10m Min 2: Sprint 2 x 10m Min 3: Sprint 3 x […]

WOD Power Clean 1 every minute (30 minute EMOM) For scaling and detailed description, see the Zen Planner app.

WOD 150/128 calorie Bike 75 Burpee Chest-to-bar Pull-up (30 minute cap)

WOD Rogue’s ‘The Bella Complex’ 1 Clean 1 Shoulder-to-Overhead 1 Front Squat 1 Shoulder-to-Overhead (every 4 min for 24 min)

WOD 21 Pull-up 42 Double-under 21 Thruster (43/29) 18 Chest-to-bar pull-up 36 Double-under 18 Thruster (52/34) 15 Bar muscle-up 30 Double-under 15 Thruster (61/38) (12 minute cap)

WOD Run 400m 15 Back Squat (102.5/70) Run 400m 12 Back Squat Run 400m 9 Back Squat (15 minute cap)

WOD Deadlift (102/70) Bar-facing burpee 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 rep (10 minute cap)

WOD Hang Squat Snatch 1 every minute (30 minute EMOM) For scaling and detailed description, see the Zen Planner app. Compare to: 31/07/2021

WOD Front Squat 5-5-5-5-5 rep Compare to: 26/06/2021

WOD CROSSFIT OPEN 22.1 3 Wall Walks 12 Dumbbell Snatch (22.5/15) 15 Box Jump-over 15 minute AMRAP (as many rounds as possible)