Workout of the Day (W.O.D)

WOD Min 1: 50 Double-under Min 2: 20 Push Press (35/25) Min 3: 30 sec Max calorie Row or Bike 15 minute EMOM (every minute on the minute) For scaling and detailed description, see the Zen Planner app.

WOD Run 800m 20m DB Front Rack Lunge (25/17.5) 20 Pull-up 3 rounds (28 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD Overhead Squat 9-7-5-3-1 rep For scaling and detailed description, see the Zen Planner app. Compare to: 16/10/2020

WOD 16-14-12-10-8 rep Hang Power Clean (52.5/35) Hand Release Push-up Knee-to-elbow Run 200m (22 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD 18/15 calorie Row 15 Thruster (42.5/30) 12 Chest-to-bar Pull-up 2 rounds (8 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD Clean & Jerk 1-1-1-1-1-1-1 rep Compare to: 14/12/2020 For scaling and detailed description, see the Zen Planner app.

PARTNER WOD In teams of 2; 27/18 calorie Assault Bike 10 Dumbbell Squat (22.5/15) 5 Bar Muscle-up (P1 does 3 rounds; then P2 does 3) Then; 22/16 calorie Assault Bike 6 Dumbbell Squat 3 Rope Climb (P1 does 3 rounds; then P2 does 3) For scaling and detailed description, see the Zen Planner app.

WOD 50 Double-under 15 Power Snatch (35/25) 5 rounds (14 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD ‘J.T.’ Handstand push-up Ring dip Push-up 21-15-9 rep Compare to: 05/02/2021 For scaling and detailed description, see the Zen Planner app.

WOD Back Squat 1-1-1-1-1-1-1 rep For scaling and detailed description, see the Zen Planner app.