October 2019

Partner warmup 10 minutes Strength Bench Press 5 x 5 rep WOD 12 Sumo deadlift high-pull (42.5/30) 9 Hang Power Snatch 6 Overhead Squat 5 rounds (10 minutes) For scaling and detailed description, see the Zen Planner app.

Happy Halloween! Coach-led warmup 10 minutes LUCKY 13 PUMPKIN PARTNER WOD In partners, perform (you go-I go); 13 Pumpkin (Medicine ball; 9/6) Deadlift 13 Lunge with pumpkin overhead 13 Pumpkin Goblet Squat 13 Pumpkin Wall Ball 13 Pumpkin Slam Ball 13 Pumpkin Partner Sit-up Throw 130m Pumpkin Carry in Partners 24 minute AMRAP (as many

Partner warmup + mobility 20 minutes WOD 100m Run 100m Row 20 Double-under 200m Run 200m Row 40 Double-under Each round, add 100m of Running and Rowing, and 20 Double-under. 16 minutes AFAP (as far as possible) For scaling and detailed description, see the Zen Planner app.

Coach-led warmup 15 minutes WOD 0-3 minutes Perform: 30 Burpee over Barbell 3-6 minutes Perform: 40 Barbell Cossack Squat (35/25) 6-9 minutes Perform: 2 minute L-Sit Then, 9+ minutes Perform: 10 Burpee Over Barbell 10 Barbell Cossack Squat 3 rounds (12-14 minutes) (*Your score is the time to complete this last couplet) For scaling and

WOD OPEN 20.3 21 Deadlift (102/70) 21 HSPU 15 Deadlift 15 HSPU 9 Deadlift 9 HSPU 21 Deadlift (143/93) 15m Handstand Walk 15 Deadlift 15m Handstand Walk 9 Deadlift 15m Handstand Walk (9 minute cap) For scaling and detailed description, see the Zen Planner app.

Coach-led warmup + mobility 15 minutes WOD 50 Burpee Pull-up Every minute perform: 25m Bear Crawl (10-15 minutes) For scaling and detailed description, see the Zen Planner app.

Coach-led warmup 15 minutes HERO WOD  5 Wall Ball (9/6) 3 Handstand Push-up 1 Power Clean (82.5/60) 30 rounds (20-25 minutes) For scaling and detailed description, see the Zen Planner app.

Partner warmup + mobility 15 minutes WOD 400m Run 400m Medicine ball carry run (9/6) Rest 1 minute 3 rounds (15-20 minutes) For scaling and detailed description, see the Zen Planner app.

Tabata warmup 10 minutes Shoulder prep 5 minutes WOD Split Jerk 5 x 1 rep *Optional finisher HSPU challenge; complete 25 HSPU as quickly as possible. For scaling and detailed description, see the Zen Planner app.

Coach-led warmup 15 minutes Workout prep 10 minutes WOD ‘San Francisco Crippler’ 30 Back squat (at bodyweight) Row or run 1k For scaling and detailed description, see the Zen Planner app.