December 2019

WOD 3 minutes Russian Kettlebell Swing (24/16 kg) 2 minutes Box Jump Over (60/50) 2 minutes Medicine ball Bear Hug Step-up (9/6) 2 minutes Box Jump Over 3 minutes Russian KB Swing 16 minutes For scaling and detailed description, see the Zen Planner app.

WOD 8 Toe-to-Bar 8 Single arm Push Press, R (17.5/12.5) 3 Ring Muscle-up 8 Single arm Push Press, L 7 rounds (15 minutes) For scaling and detailed description, see the Zen Planner app.

WOD 50m Farmers Carry (Heavy) 100m Run Each round, add 50m Farmers and 100m Run. 23 minute AMRAP (as many rounds as possible) For scaling and detailed description, see the Zen Planner app.

WOD Snatch Balance 5 x 1 rep Snatch Complex 1 Hang Power Snatch 1 Overhead Squat 1 Squat Snatch 5 sets For scaling and detailed description, see the Zen Planner app.

WOD AMRAP in 3 minutes; 3 Power Clean (60/42.5) 6 Push-Up 9 Air Squat Rest 1 minute 5 rounds (20 minutes) For scaling and detailed description, see the Zen Planner app.