November 2019

WOD In partners, complete in any order: 15 Rope Climb 100 Inverted Ring Row 200 Double-under 800m Medicine ball run (together) (25 minute time cap) For scaling and detailed description, see the Zen Planner app.

WOD 10 Wall Ball (9/6) 10 Slam Ball 10 Weighted Medicine ball sit-up 10 rounds (20 minute cap) For scaling and detailed description, see the Zen planner app.

WOD 12 Renegade Row + Knees-to-Chest (17.5/12) 6 Dumbbell Cluster 15m Bear Crawl 6 Man Maker 4 rounds (15 minute cap) Buy-out (in partners); 1 minute Leg Throws, each 1 minute Weighted Plank Hold, each 2 rounds (5-10 minutes) For scaling and detailed description, see the Zen Planner app.

WOD Run 400m 25 Shoulder-to-Overhead (52.5/35) *Every time you break on the barbell, perform 10 Burpees. 3 rounds (12 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD 3 Unbroken Bar Muscle-up 5 Unbroken Chest-to-Bar Pull-up 7 Unbroken Knee-to-Elbow 21 Box Jump 18 minute AMRAP (as many rounds as possible) For scaling and detailed description, see the Zen Planner app.

WOD Find your 1 RM Back Squat. Find your Max-Set BW Back Squat. For scaling and detailed description, see the Zen Planner app.

WOD ‘DIANE’ Deadlift (102.5/70) Handstand push-up 21-15-9 (10 minute cap) Partner Option; Deadlift (102.5/70) Dumbbell thruster (22.5/15) 42, 30,15 (15 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD 200m Single-Arm Farmers Carry – Right arm (17.5/12) 20 Single-Arm Thruster – Left arm 20 Mountain climber 200m Single-Arm Farmers Carry – Left arm 20 Single-Arm Thrusters – Right arm 20 Mountain Climber 2 rounds (15 minute cap) For scaling and detailed description, see the Zen planner app.

WOD Pull-up 3-3-3-1-1-1 rep *Optional finisher; In pairs: 100-calorie Row P1 rows while P2 holds the top of a pull-up (scale to pull-up bar hang or hold top of a ring row) For scaling and detailed description, see the Zen Planner app.

WOD 12 Alternating Single-leg squat 12 Ring Dip In what is left of 2 minutes, perform: AMRAP (as many reps as possible) Double-under 5 rounds (10 minutes) For scaling and detailed description, see the Zen Planner app.