Workout of the Day (W.O.D)

WOD ‘MURPH’ Run 1.6k 100 Pull-up 200 Push-up 300 Air Squat Run 1.6k (45 minute cap) Compare to: 26/04/2021 (Murph) or 31/05/2021 (Half Murph)  

WOD Deadlift 3-3-3-3-3 rep Compare to: 11/04/2022 (sets of 5)

WOD Lateral Burpee-over-bar Front squat (82.5/60) Chest-to-bar Pull-up 6-9-12-9-6 rep (14 minute cap) Compare to: 11/08/2021

WOD Run 800m 3 minutes rest (3 rounds) *Record time for each 800m run. Compare to: 02/11/2020 For scaling and detailed description, see the Zen Planner app.

WOD Back squat 5-5-5-5-5 rep Compare to: 05/09/2020

WOD ‘HELEN’ Run 400m 21 Kettlebell Swing (24/16) 12 Pull-up 3 rounds (12 minute cap) Compare to: 25/01/2021

WOD Row 500m 12 Deadlift (BW) 21 Box Jump (50 cm) 3 rounds (15 minute cap)    

WOD Clean & Jerk 1-1-1-1-1-1-1 rep Compare to: 12/06/2021

WOD 200m Run 10 Devil Press (15/12.5) 7 rounds (22 minute cap)

WOD 2010 Northwest Regional Event 1 10 Overhead Squat (60/42.5) 50 Double Under 3 rounds (8 minute cap)