November 2018

WOD Deadlift 5 x 5 rep ‘Partner Workout’ 30 Burpee Overhead barbell hold (60/40)* 30 Front squat (60/40) Pull up bar hang* 15 minutes, as many rounds as possible *-One person must be holding the bar overhead for burpees to count. -One person must be hanging from pull up bar for front squats to count. […]

GHD sit up Barbell good morning Inch worm 4 Rounds Spend 1 minute on each exercise. No score or time recorded, focusing on form. WOD Left-arm kettlebell snatch (24/16) Right-arm kettlebell snatch Pull up 21, 15, 9 (12 minute cap)

WOD Thruster 5 x 5 rep Optional Finisher 100 Burpee 10 minute cap For detailed description, see the Zen Planner app.

GYMNASTICS Muscle up progressions 10 minutes WOD 2 minutes of; 15-cal. row Max strict weighted toe to bar (4/2) in remainder of time. Rest 2 minutes, 5 rounds For detailed description, see the Zen Planner app.

GYMNASTICS Handstand roll out Ring holds L sit WOD 15 Hang squat clean (60/42.5) 30 Push up 5 rounds (18 minute cap) For detailed description, see the Zen Planner app.

WOD Front squat 10 x 1 rep Optional Finisher ‘Partner Workout’ Row 1200 Partner must be in overhead barbell hold (60/40) before rower starts. Swap partners when you can no longer hold barbell overhead.

WOD ‘Wade’ Run 1200 Then, 4 rounds of: 12 Strict pull up 9 Strict dip 6 Strict handstand push up Then: Run 1200 Wearing a 10kg vest for Rx, 30 minute cap This workout can be done in pairs, running together, carrying 1 med ball for the run and sharing the reps.

Clean & Jerk or Snatch 1 rep every 30 seconds, 10 minutes Build weight up to around 80% of max, or keep at about 60% and focus on consistent efficient reps. WOD Grace 30 Clean and jerk (61/42.5) Compare to: 11/07/2018 OR WOD Isabel 30 Snatch for time (61/42.5) Compare to: 11/07/2018 For detailed description, see

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.

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