Workout of the Day (W.O.D)

WOD In teams of 2; 4 Rope Climb 12m Dumbbell Lunge (22.5/15) 12/9 calorie Row (5 rounds each) For scaling and detailed description, see the Zen Planner app.

WOD 200m Run 10 Deadlift (60/42.5) 50 Double-under 7 rounds (22 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD Min 1: 30 sec max calorie Row Min 2: 10 Box Jump (60/50) Min 3: 10 V-up 21 minute EMOM (every minute, on the minute) For scaling and detailed description, see the Zen Planner app.

WOD ‘LYNNE’ Max rep Bench Press (BW) Max rep Pull-up (BW) (5 rounds) Score is total # of reps for all 5 rounds. For scaling and detailed description, see the Zen Planner app.

WOD 20 Back Squat (100/70) Run 3k 20 Back Squat (25 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD ‘INGRID’ 3 Snatch (60/42.5) 3 Burpee-over-bar 10 rounds (9 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD Run 100m Every 2 minutes (10 rounds) Compare to: 21/09/2020 For scaling and detailed description, see the Zen Planner app.

WOD 90/60 calorie Row 1:30 Handstand Hold 60/40 calorie Row 1 min Handstand Hold 30/20 calorie Row 30 sec Handstand Hold (30 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD OPEN 15.3 7 Muscle-up 50 Wall Ball (9/6) 100 Double-under 14 minute AMRAP (as many rounds as possible) Compare to: 16/03/2015 For scaling and detailed description, see the Zen Planner app.

WOD PART 1 15 GHD Sit-up 10 Push Press (60% 1RM) (5 rounds) Rest 3 minutes PART 2 50/42 calorie Row For scaling and detailed description, see the Zen Planner app.