About Paul D

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So far Paul D has created 3126 blog entries.
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MONDAY 9 DECEMBER

2019-12-03T12:33:58+13:0008 December 2019|

WOD
50 Double-under
25 Hang Power Snatch (42.5/30)
50 Double-under
20 Power Snatch
50 Double-under
15 Hang Squat Snatch
50 Double-under
10 Squat Snatch
(15 minute cap)

For scaling and detailed description, see the Zen Planner app.

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SATURDAY 7 DECEMBER

2019-12-02T16:18:09+13:0006 December 2019|

WOD
Partner Workout;
P1 performs 20 Push Jerk (52.5/35)
P2 Holds Barbell Overhead
Switch

P1 performs 20 Back Squat
P2 Holds Barbell in Front Rack
Switch

3 rounds (15 minutes)

For scaling and detailed description, see the Zen Planner app.

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FRIDAY 6 DECEMBER

2019-12-02T16:16:49+13:0005 December 2019|

WOD
3 minutes Russian Kettlebell Swing (24/16 kg)
2 minutes Box Jump Over (60/50)
2 minutes Medicine ball Bear Hug Step-up (9/6)
2 minutes Box Jump Over
3 minutes Russian KB Swing
16 minutes

For scaling and detailed description, see the Zen Planner app.

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THURSDAY 5 DECEMBER

2019-12-02T16:15:47+13:0004 December 2019|

WOD
8 Toe-to-Bar
8 Single arm Push Press, R (17.5/12.5)
3 Ring Muscle-up
8 Single arm Push Press, L
7 rounds (15 minutes)

For scaling and detailed description, see the Zen Planner app.

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WEDNESDAY 4 DECEMBER

2019-12-02T16:14:24+13:0003 December 2019|

WOD
50m Farmers Carry (Heavy)
100m Run
Each round, add 50m Farmers and 100m Run.
23 minute AMRAP (as many rounds as possible)

For scaling and detailed description, see the Zen Planner app.

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TUESDAY 3 DECEMBER

2019-12-02T16:13:12+13:0002 December 2019|

WOD
Snatch Balance
5 x 1 rep

Snatch Complex
1 Hang Power Snatch
1 Overhead Squat
1 Squat Snatch
5 sets

For scaling and detailed description, see the Zen Planner app.

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MONDAY 2 DECEMBER

2019-12-01T22:45:29+13:0001 December 2019|

WOD
AMRAP in 3 minutes;
3 Power Clean (60/42.5)
6 Push-Up
9 Air Squat

Rest 1 minute

5 rounds (20 minutes)

For scaling and detailed description, see the Zen Planner app.

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SATURDAY 30 NOVEMBER

2019-11-27T09:25:44+13:0029 November 2019|

WOD
In partners, complete in any order:
15 Rope Climb
100 Inverted Ring Row
200 Double-under
800m Medicine ball run (together)
(25 minute time cap)

For scaling and detailed description, see the Zen Planner app.

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FRIDAY 29 NOVEMBER

2019-11-28T12:32:57+13:0028 November 2019|

WOD
10 Wall Ball (9/6)
10 Slam Ball
10 Weighted Medicine ball sit-up
10 rounds (20 minute cap)

For scaling and detailed description, see the Zen planner app.

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THURSDAY 28 NOVEMBER

2019-11-27T09:23:31+13:0027 November 2019|

WOD
12 Renegade Row + Knees-to-Chest (17.5/12)
6 Dumbbell Cluster
15m Bear Crawl
6 Man Maker
4 rounds (15 minute cap)

Buy-out (in partners);
1 minute Leg Throws, each
1 minute Weighted Plank Hold, each
2 rounds (5-10 minutes)

For scaling and detailed description, see the Zen Planner app.

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WEDNESDAY 27 NOVEMBER

2019-11-27T09:21:46+13:0026 November 2019|

WOD
Run 400m
25 Shoulder-to-Overhead (52.5/35)
*Every time you break on the barbell, perform 10 Burpees.
3 rounds (12 minute cap)

For scaling and detailed description, see the Zen Planner app.

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TUESDAY 26 NOVEMBER

2019-11-27T09:20:38+13:0025 November 2019|

WOD
3 Unbroken Bar Muscle-up
5 Unbroken Chest-to-Bar Pull-up
7 Unbroken Knee-to-Elbow
21 Box Jump
18 minute AMRAP (as many rounds as possible)

For scaling and detailed description, see the Zen Planner app.

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MONDAY 25 NOVEMBER

2019-11-27T09:18:49+13:0024 November 2019|

WOD

Find your 1 RM Back Squat.

Find your Max-Set BW Back Squat.

For scaling and detailed description, see the Zen Planner app.

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SATURDAY 23 NOVEMBER

2019-11-27T09:17:43+13:0022 November 2019|

WOD ‘DIANE’
Deadlift (102.5/70)
Handstand push-up
21-15-9 (10 minute cap)

Partner Option;
Deadlift (102.5/70)
Dumbbell thruster (22.5/15)
42, 30,15 (15 minute cap)

For scaling and detailed description, see the Zen Planner app.

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FRIDAY 22 NOVEMBER

2019-11-27T09:16:20+13:0021 November 2019|

WOD
200m Single-Arm Farmers Carry – Right arm (17.5/12)
20 Single-Arm Thruster – Left arm
20 Mountain climber
200m Single-Arm Farmers Carry – Left arm
20 Single-Arm Thrusters – Right arm
20 Mountain Climber
2 rounds (15 minute cap)

For scaling and detailed description, see the Zen planner app.

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THURSDAY 21 NOVEMBER

2019-11-27T09:12:59+13:0020 November 2019|

WOD
Pull-up
3-3-3-1-1-1 rep

*Optional finisher;
In pairs: 100-calorie Row
P1 rows while P2 holds the top of a pull-up (scale to pull-up bar hang or hold top of a ring row)

For scaling and detailed description, see the Zen Planner app.

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WEDNESDAY 20 NOVEMBER

2019-11-27T09:11:04+13:0019 November 2019|

WOD
12 Alternating Single-leg squat
12 Ring Dip
In what is left of 2 minutes, perform:
AMRAP (as many reps as possible) Double-under
5 rounds (10 minutes)

For scaling and detailed description, see the Zen Planner app.

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TUESDAY 19 NOVEMBER

2019-11-13T19:24:24+13:0018 November 2019|

WOD
Row 500m
7 Overhead Squat (75/52.5)
Rest 3 minutes
4 rounds (24 minute time cap)

For scaling and detailed description, see the Zen Planner app.

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MONDAY 18 NOVEMBER

2019-11-12T09:04:17+13:0017 November 2019|

WOD
10 Power Clean and Jerk (42.5/30)
10 Alternating Jumping Lunge
100m Barbell Front-Rack Carry
3 rounds (10 minute time cap)

For scaling and detailed description, see the Zen Planner app.

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SATURDAY 16 NOVEMBER

2019-11-10T20:54:47+13:0015 November 2019|

WOD
Front Squat (52.5/35)
Medicine ball weighted GHD Sit-up (6/4)
6-8-10-12 rep

Then, straight into a 1-mile Run.

(15 minute cap)

For scaling and detailed description, see the Zen Planner app.

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FRIDAY 15 NOVEMBER

2019-11-10T20:48:15+13:0014 November 2019|

WOD ‘Tabata This!’
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
(24 minutes)

For scaling and detailed description, see the Zen Planner app.