December 2019

WOD ‘TRIPLE D’ 20 Dumbbell Deadlift (22.5/15) 50 Double-unders 20 DB Thrusters 50 Double-unders 20 Burpees 50 Double-unders 20 DB Squat Clean 50 Double-under 20 DB Devils Press 24 minute AMRAP (as many rounds as possible) For scaling and detailed description, see the Zen Planner app.

HERO WOD ‘DORIE’ Buy In: 150-m Partner Carry (each) Then, in time remaining: Partner A completes 1 round of: 15 Kettlebell Swing (24/16) 10 Burpee 5 Ground-to-Overhead (42.5/30) Partner B performs: Max Wall-Ball Shots (20/14 lb.) Partners rotate each round until team completes 150 Wall Balls Then, in time remaining up to 20 minutes: AMRAP

WOD ‘Partner Workout’ Medicine ball Clean (9/6) AMRAP 5 minutes Partner Burpee Over-under AMRAP 4 minutes Wall Climb AMRAP 3 minutes Jumping Pull-up AMRAP 2 minutes Air Squat AMRAP 1 minute *P1 Works while P2 rests (except for pull up and squat, which are synchronised). Score = total number of reps completed across the whole

WOD Bent Over Row 5 x 3 rep Weighted Dip 5 x 5 rep *Partner Finisher; 250m Row 25 Unbroken Kettlebell Swings 3 rounds For scaling and detailed description, see the Zen Planner app.

WOD ‘The Filthy Fifty’ Box Jump Jumping pullup Kettlebell swing (16/12) Walking lunges Knee to elbow Push press (20/15) GHD back extension (or barbell good morning) Wall ball Burpee Double under Complete 50 reps of each before moving on to the next (40 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD 1 Power Clean and Jerk (70/52.5) 2 Bar Muscle-up 3 Front Squat 4 Toes-to-Bar 5 Ring Dip 6 Box Jump (60/50) 7 Pull-up 8 Deadlift 9 Kettlebell swing (24/16) 10 Sit-up 11 Burpee 12 Overhead Lunge (30+ minutes) For scaling and detailed description, see the Zen Planner app.

WOD 6 Hang Power Snatch (52.5/35) 12 Deadlift 1 Turkish get-up (24/16) *Each round, add one more TGU. 18 minute AMRAP (as many rounds as possible) For scaling and detailed description, see the Zen Planner app.

WOD 200 Single-under 100 Wall Ball (9/6) 50 Overhead Squat (35/25) 25 Alternating single-leg squat (15 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD Sumo Deadlift 5 x 2 rep For scaling and detailed description, see the Zen Planner app.

WOD Squat Clean (60/42.5) Ring Dip 21-15-9 rep (12 minute cap) For scaling and detailed description, see the Zen Planner app.