January 2019

WOD ‘Cindy’ Strict 5 Strict pull up 10 Honest push up 15 Squat 20 minutes, as many rounds as possible. For scaling and a detailed description, see the Zen Planner app.

Bulgarian squat 4 x 3 rep WOD 2 Legless Rope climb 20 Controlled, slow sit-up 5 rounds ( 18 minute cap) For scaling and a detailed description, see the Zen Planner app.

WOD Deadlift 5 x 1 rep Handstand practice 20 minutes Optional Finisher 50 Burpee box jump over For scaling and a detailed description, see the Zen Planner app.

Clean & Jerk 1 every 30 seconds, 10 minutes WOD Dumbbell Clean & Jerk (15/10) Strict Pull up GHD Sit up 21, 15, 9 rep (18 minute cap) For scaling and a detailed description, see the Zen Planner app.

Snatch 1 rep every 30 seconds, 10 minutes Build weight up if form is consistent and everything is feeling good. You should expect to use about 50-70% of your PB.  WOD ‘Partner Relay’ 5 Right arm Kettlebell snatch (24/16) 5 Left arm Kettlebell snatch 10 Knee to elbow Run 200 5 rounds each (24 minute

10 minutes of inverted burpee practice WOD 15 Inverted burpee (supine to handstand) Row 1000 15 Burpee over the rower 3 rounds (30 minute cap) For scaling and a detailed description, see the Zen Planner app.

Split Jerk 4 x 3 rep WOD For time: 50 Strict pull up 100 Push up 150 Squat 20 minute cap For scaling and a detailed description, see the Zen Planner app.

WOD Deadlift 5, 3, 3, 1, 1, 1 rep Spend 10 minutes building up weight before set of 5 reps (which should be heavy and challenging) You’ll have 3 minutes between each set to get some slow handstand descent practice. Optional Finisher Run 200 10 Devils press (22.5/15) 3 rounds For scaling and a detailed

Overhead single arm dumbbell squat 12 minutes to find a heavy single on each arm WOD 9 Thruster (30/20) Row 1000 15 Thruster Row 1000 21 Thruster 13 minute cap For scaling and a detailed description, see the Zen Planner app.

WOD 1 strict pull-up, 2 push-up, 3 squat 2 strict pull-up, 4 push-up, 6 squat 3 strict pull-up, 6 push-up, 9 squat Etc… 12 minute AMRAP