Tabata handstands

WOD
Row 45 seconds, rest 15 seconds
Row 30 seconds, rest 30 seconds
Row 15 seconds, rest 45 seconds
10 rounds for max calories

There is no rest between rounds.

For detailed description, see the Zen Planner app.
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Snatch Complex
Hang Power snatch
Overhead squat
Squat snatch
1 round every minute, 10 minutes

The complex should build you up well for the Overhead Squats in the WOD. You should be able to build to a weight slightly higher than the weight you will use in the workout.

WOD
Overhead squat (60/42.5)
Box jump (75/60)
21, 15, 9 rep (12 minute cap)

For detailed description, see the Zen Planner app.
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Muscle up progressions
10 minutes

WOD
30m Walking lunge
30 GHD sit up
30 Pull up
4 rounds (20 minute cap)

For detailed description, see the Zen Planner app.
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Handstand roll out
Kipping pull up practice
10 minutes

WOD
Shoulder press
7 x 3 rep

Optional Finisher
Row 1000
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Deadlift
4 x 3 rep

WOD Option A ‘Karen’
150 Wall ball
12 minute cap

Compare to: 27/04/2018

WOD Option B ‘Partner Karen’
200 Wall ball
18 minute cap, every break in reps/partner swap, both do 5 burpees

For detailed description, see the Zen Planner app.
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Squat clean
5 x 5 rep

WOD
Run 400
21 Sumo deadlift high pull (35/25)
12 burpee over bar
3 rounds (15 min cap)

For detailed description, see the Zen Planner app.
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WOD

3 rounds of:
Max reps of strict pull up
Max reps of shoulder press (52.5/35)
Max-calorie row in 20 seconds
Max L-sit hold for time

Begin an attempt at each exercise every 3 minutes.

For detailed description, see the Zen Planner app.
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WOD
Hang power snatch
10 x 1 rep

Optional Finisher
50 Burpee
50 Wall ball
10 minute cap

For detailed description, see the Zen Planner app.
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Muscle up progressions
10 minutes

WOD
Thruster (60/42.5)
Muscle up
15, 12, 9 rep (12 minute cap)

For detailed description, see the Zen Planner app.
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GYMNASTICS
Handstand roll out
Rope climb
L sit
10 minutes

WOD
7 Box jump (90/75cm)
14 Kettle bell swing (32/24)
12 minutes, as many rounds as possible

For detailed description, see the Zen Planner app.
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WOD ‘Bert’
50 burpee
Run 400
100 push-up
Run 400
150 walking lunge
Run 400
200 squat
Run 400
150 walking lunge
Run 400
100 push-up
Run 400
50 burpee
65 minute cap

This is a very long workout. You have the option of doing this workout with a partner, sharing the reps but running together. It could still take up to 60 minutes to complete this with a partner, the total volume of the workout can be cut down also.
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WOD
20 Dumbbell push press (22.5/15)
40 Double under
7 minutes, as many rounds as possible

For detailed description, see the Zen Planner app.
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Muscle up progressions
10 minutes

WOD
25 cal. Row
25 Hip extension
25 GHD sit-up
20 minutes, as many rounds as possible

For detailed description, see the Zen Planner app.
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WOD
Back squat
7 x 1 rep

Optional Finisher
100 Partner burpee jump over

For detailed description, see the Zen Planner app.
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WOD
Tabata push jerk (42.5/30)
Rest 3 minutes
Tabata chest-to-bar pull-up
Rest 3 minutes
Tabata push-up
Rest 3 minutes
Tabata hang power snatch
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals

For detailed description, see the Zen Planner app.
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WOD
20 Squat clean (52.5/35)
Run 800
4 rounds (28 minute cap)

For detailed descriptions, see the Zen Planner app.
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In a team of 2, 3 or 4. Get through 100 x sandbag over the shoulder.
10 minute cap

WOD
3 rounds of:
2 minutes of rope climb
2 minutes of Turkish get-up (22.5/15)
Rest 2 minutes
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WOD
Single-dumbbell overhead squat 5-5-5-5-5 reps
Bench press 3-3-3-3-3 reps
5 attempts at a max set of triple-unders

For detailed description, see the Zen Planner app.
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WOD
1000m Row
50 Sumo deadlift high pull (35/25)
25 pull up
3 rounds (27 minute cap)

For detailed description, see the Zen Planner app.
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GYMNASTICS
Rope climbs
Handstand progressions

WOD
3 minute handstand hold
100 Squat
50m Handstand walk
100 Squat
30 Handstand push up
20 minute cap

For detailed description, see the Zen Planner app.
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WOD
Overhead squat
5, 5, 5, 3, 3, 3, 1, 1, 1 rep

For detailed description, see the Zen Planner app.

Optional Finisher
Row 1000
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GYMNASTICS
Muscle up progressions
10 minutes

WOD ‘Dork’
60 Double under
30 Kettlebell swing (24/16)
15 Burpee
6 rounds (25 minute cap)

For detailed description, see the zen planner app.
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