Workout of the Day (W.O.D)

WOD ‘DEATH BY ROW/BIKE 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. Compare to: 23/03/2021 For scaling and detailed description, see the Zen Planner app.

WOD PART 1 9-6-3 rep Squat Clean Thruster (60/42.5) Burpee box jump over (60/50) Rest 5 min… PART 2 3-6-9 rep Squat Clean Thruster (52.5/35) Burpee box jump over For scaling and detailed description, see the Zen Planner app.

WOD 50m Sprint *run every 30 sec (20 rounds, 10 minutes) Compare to: 09/12/2020 For scaling and detailed description, see the Zen Planner app.

WOD 12 Wall Ball (9/6) 8 Dumbbell Box Step-up (60/50) (pick load) 3 Rope Climb or 8 Pull-ups 15 minute AMRAP (as many rounds as possible) For scaling and detailed description, see the Zen Planner app.

WOD Power Snatch 3-3-3-3-3-3-3 rep For scaling and detailed description, see the Zen Planner app.

WOD Run 2.4k 40 Push Press (42.5/30) 50/42 calorie Row 30 Push Press (31 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD ‘BARBARA’ 20 Pull-up 30 Push-up 40 Sit-up 50 Squat Rest 3 minutes 5 rounds (40 minute cap) Compare to: 25/05/2018 For scaling and detailed description, see the Zen Planner app.

WOD 35 Double-under 7 Devil Press (15/12.5) 10 rounds (20 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD Row 3k 30 Back Squat (BW) 30 Chest-to-bar Pull-up (25 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD PART 1 36/29 calorie Assault bike; 40/32 Air bike 10 Strict Handstand Push-up (3 rounds) Rest 3 minutes before Part 2. PART 2 36/29 calorie Assault bike; 40/32 Air bike 7 Kipping Handstand Push-up (3 rounds) For scaling and detailed description, see the Zen Planner app.