Workout of the Day (W.O.D)

WOD “GRETTEL” 3 Clean & Jerk (60/42.5) 3 Burpee-over-bar 10 rounds (9 minute cap) For scaling and detailed description, see the Zen Planner app.

PARTNER WOD 15m Dumbbell Overhead Lunge (22.5/15) Run 400m (4 rounds each) For scaling and detailed description, see the Zen Planner app.

WOD CROSSFIT OPEN 14.4 60 calorie Row 50 Toe-to-bar 40 Wall Ball (9/6) 30 Clean (60/42.5) 20 Muscle-up 14 minute AMRAP (as many rounds as possible) Compare to: 23/03/2014

WOD Row calorie Burpee Box Jump Over (60/50) 30-25-20 rep For scaling and detailed description, see the Zen Planner app.

WOD Shoulder Press 1-1-1-1-1 rep Push Press 3-3-3-3-3 rep Push Jerk 5-5-5-5-5 rep Compare to: 23/01/2021

PARTNER WOD In teams of 2; 150 Deadlift (35% 1RM) 450 Double-under 150 GHD Sit-up For scaling and detailed description, see the Zen Planner app.

WOD ‘HALF-MURPH’ Run 800m 50 Pull-up 100 Push-up 150 Air Squat Run 800m (25 minute cap) Compare to: 08/09/2020

WOD 1 Hang Power Snatch (50%-75% of 1RM) 30 minute EMOM (every minute on the minute) For scaling and detailed description, see the Zen Planner app.

WOD In teams of 2; Option A: Run 3.2k (300m relay style) Option B: Bike calories 400/360 Then, Option A: 100 Strict pull-ups Option B: 30 L-sit Rope climbs (30 minute time cap) For scaling and detailed description, see the Zen Planner app.

WOD 400m Run 21 Toe-to-bar 21 Back Squat (52.5/35) 400m Run 15 Toe-to-bar 15 Back Squat 400m Run 9 Toe-to-bar 9 Back Squat (18 minute cap) For scaling and detailed description, see the Zen Planner app.