Workout of the Day (W.O.D)

WOD 30 sec Alternating KB Snatch (pick load) 30 sec Rest 30 sec Burpee 30 sec Rest 30 sec Toe-to-bar 30 sec Rest (5 rounds) For scaling and detailed description, see the Zen Planner app.

WOD 200m Sprint 2 min rest (8 rounds) Running modifications: 200m Row/Ski, 600m Bike, 800m Assault bike Compare to: 12/03/2021 For scaling and detailed description, see the Zen Planner app.

WOD ‘DT’ 12 Deadlifts (70/47.5) 9 Hang Power Clean 6 Push Jerk 5 rounds (20 minute cap) Compare to: 07/09/2020 For scaling and detailed description, see the Zen Planner app.

WOD Front squat 5-5-5-5-5 rep Compare to: 06/11/2020

WOD 200m Dumbbell Farmers Carry (22.5/15) 30 Sit-up Run 200m 15 Dumbbell Push Press 4 rounds (25 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD Row 1000m 25 Box Jump (60/50) 15 Ring Dip 3 rounds (25 minute cap) For scaling and detailed description, see the Zen Planner app.

PARTNER WOD In teams of 2; 6 Squat Snatch (65% 1RM) 6m Handstand Walk or 1 Around-the-world 18/15 calorie Row (6 rounds each) For scaling and detailed description, see the Zen Planner app.

WOD Run or Row 5k (30 minute cap) Compare to: 27/11/2020 For scaling and detailed description, see the Zen Planner app.

WOD 100 Air Squat 25 Strict Pull-up 75 Air Squat 20 Strict Pull-up 50 Air Squat 15 Strict Pull-up (16 minute cap) For scaling and detailed description, see the Zen Planner app.

PARTNER WOD In teams of 2; 400m Run 12 Bar-facing Burpee 9 Deadlift (70% 1RM) 6 Ring Muscle-up (3 rounds each) For scaling and detailed description, see the Zen Planner app.