November 2019

WOD Row 500m 7 Overhead Squat (75/52.5) Rest 3 minutes 4 rounds (24 minute time cap) For scaling and detailed description, see the Zen Planner app.

WOD 10 Power Clean and Jerk (42.5/30) 10 Alternating Jumping Lunge 100m Barbell Front-Rack Carry 3 rounds (10 minute time cap) For scaling and detailed description, see the Zen Planner app.

WOD Front Squat (52.5/35) Medicine ball weighted GHD Sit-up (6/4) 6-8-10-12 rep Then, straight into a 1-mile Run. (15 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD ‘Tabata This!’ Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up (24 minutes) For scaling and detailed description, see the Zen Planner app.

WOD 35 Double-under 25 Medicine ball Hip Extension (9/6) 25 Medicine ball Thruster 4 rounds (14 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD Split Squat 4-4-4-4 rep (each leg) *Optional finisher; For time: 50/40 calorie Row 50 Overhead Plate Jumping Lunge (each leg = 1 rep) (10/5) (10 minute cap) For scaling and detailed description, see the Zen Planner app.

Project Snatch 10 minutes WOD 3m (2 mats) Handstand Walk 2 Alternating kettlebell snatch (20/12) Each round, add 1.8m (1 mat) to HS Walk and 2 KB Snatch 10 minutes AFAP (as far as possible) For scaling and detailed description, see the Zen Planner app.

WOD OPEN 20.5 For time, partitioned any way: 40 Ring muscle-up 80 calorie row 120 Wall-ball (9/6) 20 minute time cap For scaling and detailed description, see the Zen Planner app.

Plate warmup 10 minutes HERO WOD 5 Deadlift (125/82.5) 13 Push-up 9 Box Jump (60/50) 30 minute AMRAP (as many rounds as possible) For scaling and detailed description, see the Zen Planner app.

Coach-led warmup 10 minutes Project Snatch #3 10 minutes WOD 75 Double-under 8 Over-under (60/50) 16 Medicine ball sit-up (9/6) 10 minute AMRAP (as many rounds as possible) 75 Double-under For scaling and detailed description, see the Zen Planner app.