December 2019

WOD Row 15-/10-calorie 15 Medicine ball AbMat GHD Sit-up 15 Push Jerk (42.5/30) 15 Lateral Bar Jump Over 15 minute AMRAP (as many rounds as possible) For scaling and detailed description, see the Zen Planner app.

WOD ‘Jess Turns 30’ 30 Pull up 30 Double squat wall ball 30 Double under 30 Power clean (42.5/30) 2 rounds (30 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD 5 Strict Handstand Push-up 5 Strict Pull-up 5 Burpee 10 minute AMRAP (as many rounds as possible) Then, Run 1 mile (20 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD Deadlift (125/82.5) Devils Press (17.5/12.5) 6-9-12 rep (8 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD Row 1k Then, 10 Over-unders (60/50) 3 Rope Climb 3 rounds (15 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD Thruster 3 x 5 rep *Optional Finisher; Tabata Thruster (30/20) 8 rounds; 20 seconds on/10 seconds off For scaling and detailed description, see the Zen Planner app.

WOD 20 Kettlebell Walking Lunge (24/16) 20 KB Split Clean (10 each side) 20 Plank KB Tap 20 Push-up 20 minute AMRAP (as many rounds as possible) For scaling and detailed description, see the Zen Planner app.

WOD 50 Double-under 25 Hang Power Snatch (42.5/30) 50 Double-under 20 Power Snatch 50 Double-under 15 Hang Squat Snatch 50 Double-under 10 Squat Snatch (15 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD Partner Workout; P1 performs 20 Push Jerk (52.5/35) P2 Holds Barbell Overhead Switch P1 performs 20 Back Squat P2 Holds Barbell in Front Rack Switch 3 rounds (15 minutes) For scaling and detailed description, see the Zen Planner app.