October 2019

WOD OPEN 20.2 4 Dumbbell thruster (22.5/15) 6 Toe-to-bar 24 Double-under 20 minute AMRAP (as many reps as possible) For scaling and detailed description, see the Zen Planner app.

Coach-led warmup 10 minutes WOD 15 Front Squat (52.5/35) 12 Dumbbell hang split clean (17.5/12) 90-second Front-Rack hold 5 rounds (15-20 minutes) For scaling and detailed description, see the Zen Planner app.

Coach-led warmup 15 minutes WOD Squat snatch (35/25) Burpee plate jump (20) 21-15-9 rep Rest 2 minutes Squat snatch (42.5/30) Burpee box jump (60/50) 11-9-6 rep (15 minutes) For scaling and detailed description, see the Zen Planner app.

Coach-led warmup 15 minutes WOD Deadlift 5 x 2 rep Optional finisher; 60 Medicine ball Russian twist (feet off ground) + throw to partner, 30 each 50 Leg Throw, 25 each 30 Jump-Over-Partner Burpee For scaling and detailed description, see the Zen Planner app.

Agility ladder warmup 10 minutes Workout prep 10 minutes WOD Run 800m 15 Dumbbell thruster (20/15) 15 Pull-up 5 rounds (30 minutes) For scaling and detailed description, see the Zen Planner app.

Coach-led warmup 10 minutes Workout prep 10 minutes WOD Odd Minute: 10 Back Squat (35/25) Even Minute: 30 Double under 10 rounds (20 minutes) Cool down 5 minutes For scaling and detailed description, see the Zen Planner app.

OPEN 20.1 WOD 8 Ground to Overhead (43/29) 10 Bar-facing burpee 10 rounds (15 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD In partners; 12 Medicine ball deadlift, each 12 Medicine ball squat throw, each 12 Medicine ball sit-up, each 300m Run (Rx+ carry MB overhead) 6 rounds Then, max alternating rep burpees until time cap. (30 minute cap)

Coach-led warmup 15 minutes WOD Single-arm Russian kettlebell swing (24/16) (each arm) Kettlebell Sumo-deadlift high-pull Single-arm shoulder-to-overhead (each arm) Run 200m, between each rep set 3-6-9-12-15 rep (15 minutes) For scaling and detailed description, see the Zen Planner app.

Coach-led warmup 15 minutes WOD 7 Devils Press (17.5/12) 14 Wall Ball (9/6) 10 minute AMRAP (as many rounds as possible) Straight into: 400m Farmers Carry (15 minutes) Cool down (5 minutes) For scaling and detailed description, see the Zen Planner app.