November 2018

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.

WOD Back squat 7 x 1 rep Optional Finisher 100 Partner burpee jump over For detailed description, see the Zen Planner app.

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.

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

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

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.