December 2018

Power snatch Overhead squat Squat snatch 12 minutes to find heaviest complex WOD ‘Partner workout’ 30 Hang power snatch (50/35) 30 Overhead squat Run 200 30 Pull up 30 Burpee 3 rounds (28 minute cap)

Barbell Complex Power clean Front squat Jerk 12 minutes to find heaviest complex WOD ‘Partner Workout’ 40 Overhead plate lunge (20/15) 40 Hang power clean (50/35) 40 Front squat 40 Shoulder to overhead 2 rounds (22 minute cap) Every break, team does 3 burpees. For scaling and a detailed description, see the Zen Planner app.

Thruster 4 x 3 rep WOD  ‘Jackie’ Row 1000 50 Thruster (20/15) 30 Pull up 12 minute cap Compare to: 13/04/2018 For scaling and a detailed description, see the Zen Planner app.

WOD Deadlift 5 x 10 rep Optional Finisher ‘Partner Relay’ 4 Manmaker (22.5/15) 10 Sit up Run 200 5 rounds each (20 minute cap) For scaling and a detailed description, see the Zen Planner app.

Just 2 classes today, 9.15 and 4.45. Book in early on Zen to reserve your spot. WOD ‘The Filthy Fifty’ Box Jump Jumping pullup Kettlebell swing (16/12) Walking lunges Knee to elbow Push press (20/15) GHD back extension (or barbell good morning) Wall ball Burpee Double under Complete 50 reps of each before moving on

WOD Med ball clean Box jump 50-40-30-20-10 rep (20 minute cap) Choose a med ball weight and box jump height that allows big sets and minimal rest. ‘Partner Option’ Med ball clean and throw to partner Box jump 50-40-30-20-10 rep (20 minute cap) Med ball reps are shared (25 each) box jumps are synchro. Box

WOD Split Jerk 7 x 3 rep Optional Finisher Kettlebell swing (24/16) 5-10-15-20 etc Run 200 after each set 7 minutes, as many rounds as possible For scaling and a detailed description, see the Zen Planner app.

WOD 30 Dumbbell snatch (22.5/15) 30 Toe-to-bar 3 rounds (12 minute cap) Optional Finisher Dumbbell seated overhead press One arm row 5 x 7 rep For scaling and a detailed description, see the Zen Planner app.

Bulgarian squat 3 x 3 rep WOD Row 2000 50 Wall ball Row 1000 35 Wall ball Row 500 20 Wall ball 22 minute cap For scaling and a detailed description, see the Zen Planner app.

WOD 20 GHD sit-ups 5 strict muscle-ups 12 minutes, as many rounds as possible