Workout of the Day (W.O.D)

WOD ‘THE CHIEF’ 3 minute AMRAP; 3 Power Clean (60/42.5) 6 Push-Up 9 Air Squat Rest 1 minute 5 rounds (20 minutes) Compare to: 02/08/2021

WOD Back squat 1-1-1-1-1-1-1 rep Compare to: 08/06/2021

WOD ‘ANNIE’ Double-under Sit-up 50, 40, 30, 20, 10 rep (14 minute cap) Compare to: 28/04/2021

210824 AT-HOME WOD #6 ‘Filthy Fifty’ 50 Tuck Jump 50 Broad jump 50 Dumbbell Swing 50 Walking Lunge 50 V-ups 25 Single-arm Dumbbell Push Press (each arm) 2 min Plank Hold (accumulate) 50 Dumbbell Thruster 50 Burpee 50 Double-under or 75 Star jump (31 minute cap) For scaling and detailed description, see the Zen Planner

210823 AT-HOME WOD #5 10 Dumbbell Front Squat 10 Dumbbell Walking Lunge 10 Bulgarian Split Squat (each leg) Rest 2 min (4 rounds FOR QUALITY) For scaling and detailed description, see the Zen Planner app.

210821 AT-HOME #4 PARTNER WOD In teams of 2; 150 Push-up 150 Air squat 150 Hang Power Clean 150 Push Press 150 Sit-up 150 Star jump or Double-under For scaling and detailed description, see the Zen Planner app.

210820 AT-HOME WOD #3 15 L arm Dumbbell Power Snatch 15 R arm Dumbbell Power Snatch 10 Dumbbell Lunge 2 min Rest (5 rounds) For scaling and detailed description, see the Zen Planner app.

210819 AT-HOME WOD ‘DEATH BY BURPEE’ 1 Burpees in the first 1 min 2 Burpees in the second 1 min 3 Burpees in the third 1 min… Continue until you can’t complete the # of burpees for that round. For scaling and detailed description, see the Zen Planner app.

210818 AT-HOME WOD #1 20 Star jump 15 Front or Air Squat 10 V-up 5 Hand Release Push-up 15 minute AMRAP (as many rounds as possible) For scaling and detailed description, see the Zen Planner app.

WOD Deadlift 5-5-5-5-5 rep For scaling and detailed description, see the Zen Planner app.