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SATURDAY 31 JULY

2021-07-25T15:54:04+12:0030 July 2021|

WOD
Hang Squat Snatch
1 every minute
(30 minute EMOM)

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

 

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THURSDAY 29 JULY

2021-07-25T15:51:17+12:0028 July 2021|

WOD
40/34 calorie Air Bike (Assault = 36/31)
15m Walking Lunge
10 Push Press (52.5/35)
5 rounds (16 minute cap)

Row = 20/17 cal

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

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WEDNESDAY 28 JULY

2021-07-25T15:50:28+12:0027 July 2021|

WOD
800m Run
100 Sit-up
10 Rope Climb
800m Run
50 Sit-up
5 Rope Climb
800m Run
(30 minute cap)

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

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TUESDAY 27 JULY

2021-07-25T15:49:33+12:0026 July 2021|

WOD ‘ELIZABETH’
Squat Clean (60/42.5)
Ring Dip
21-15-9 rep

Compare to: 13/11/2015

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

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MONDAY 26 JULY

2021-07-25T15:47:25+12:0025 July 2021|

WOD
100 Double-under
15m Handstand walk or 5 Around-the-world
80 Double-under
12m Handstand walk or 4 Around-the-world
60 Double-under
9m Handstand walk or 3 Around-the-world
40 Double-under
6m Handstand walk or 2 Around-the-world
20 Double-under
3m Handstand Walk or 1 Around-the-world
(15 minute cap)

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

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SATURDAY 24 JULY

2021-07-17T14:14:09+12:0023 July 2021|

WOD
For max reps:
1 min Clean & Jerk (70% 1RM)
1 min Box Jump (60/50)
–Rest 1 min–
1 min Clean & Jerk
1 min Air Squat
–Rest 1 min–
(3 rounds)

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

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FRIDAY 23 JULY

2021-07-17T14:12:55+12:0022 July 2021|

WOD
400m Run
Rest 2 minutes
(6 rounds)

Compare to: 30/03/2021

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

 

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THURSDAY 22 JULY

2021-07-17T14:09:40+12:0021 July 2021|

WOD
Burpee
V-up
33-27-21-15 rep

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

 

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WEDNESDAY 21 JULY

2021-07-17T14:04:26+12:0020 July 2021|

WOD
Back Squat
2-2-2-2-2-2-2 rep

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

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TUESDAY 20 JULY

2021-07-17T14:00:48+12:0019 July 2021|

WOD ‘NATE’
2 Muscle-up
4 Handstand Push-up
8 Kettlebell Swing (32/24)
20 minute AMRAP (as many rounds as possible)

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

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MONDAY 19 JULY

2021-07-17T13:53:57+12:0018 July 2021|

WOD
30 Double-under
15 Power Snatch (35/25)
10 minute AMRAP (as many rounds as possible)

Compare to: 03/03/2014

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

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SATURDAY 17 JULY

2021-07-17T13:50:46+12:0016 July 2021|

WOD
200m Run
21 Dumbbell Push Press (22.5/15)
21 Ring Dip
21 Toe-to-bar
200m Run
15 Dumbbell Push Press
15 Ring Dip
15 Toe-to-bar
200m Run
9 Dumbbell Push Press
9 Ring Dip
9 Toe-to-bar
(15 minute cap)

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

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FRIDAY 16 JULY

2021-07-17T13:48:25+12:0015 July 2021|

PARTNER WOD
In teams of 2;
40 Wall Ball (9/6)
20 Pull-up
10 Overhead Squat (65% 1RM)
3 rounds each (30 minute cap)

*P1 does 1 full round, then P2 goes.

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

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THURSDAY 15 JULY

2021-07-17T13:47:14+12:0014 July 2021|

WOD
Buy in: 400m Run

100m Farmers Carry (pick load)
20 sec Plank Hold
15 Sit-up
(8 rounds)

Buy out: 400m Run
(25 minute cap)

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

 

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WEDNESDAY 14 JULY

2021-07-17T13:41:43+12:0013 July 2021|

WOD ‘THE GHOST’
For max reps:
1 min calorie Row
1 min Burpee (under pull-up bar)
1 min Double-under
1 min Rest
6 rounds (24 minutes)

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

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TUESDAY 13 JULY

2021-07-17T13:40:23+12:0012 July 2021|

WOD
Deadlift
1-1-1-1-1-1-1 rep

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

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MONDAY 12 JULY

2021-07-17T13:39:21+12:0011 July 2021|

WOD ‘DEATH BY ROW/BIKE CALORIE’
Row or Bike…
5 calorie in the 1st min
6 calories in the 2nd min
7 calories in the 3rd min

For as long as possible.

Compare to: 23/03/2021

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

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SATURDAY 10 JULY

2021-07-07T16:23:23+12:0009 July 2021|

WOD PART 1
9-6-3 rep
Squat Clean Thruster (60/42.5)
Burpee box jump over (60/50)

Rest 5 min…

PART 2
3-6-9 rep
Squat Clean Thruster (52.5/35)
Burpee box jump over

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

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FRIDAY 9 JULY

2021-07-07T16:20:37+12:0008 July 2021|

WOD
50m Sprint
*run every 30 sec
(20 rounds, 10 minutes)

Compare to: 09/12/2020

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

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THURSDAY 8 JULY

2021-07-07T16:15:29+12:0007 July 2021|

WOD
12 Wall Ball (9/6)
8 Dumbbell Box Step-up (60/50) (pick load)
3 Rope Climb or 8 Pull-ups
15 minute AMRAP (as many rounds as possible)

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

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WEDNESDAY 7 JULY

2021-07-07T16:14:27+12:0006 July 2021|

WOD
Power Snatch
3-3-3-3-3-3-3 rep

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