January 2020

WOD 30-20-10 Ring Push-up Dumbbell Box Step-up (22.5/15) (60/50) 8m Handstand Walk after each round (10 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD 200 Single-under 21 Hang Power Clean (42.5/30) 15 Shuttle Run (10 m) 3 rounds 200 Single-under (15 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD Heavy #2 – ‘Pain Optional’ 12 minute EMOM (every minute, on the minute) 3 Front Squat (102.5/70) AMRAP Muscle-ups for remainder of min. For scaling and detailed description, see the Zen Planner app.

WOD Tabata Jumping Air Squats Mountain Climbers Rest 2 minutes Unbroken Seated Wall Throw Sit-up (6/4) 50-40-30-20-10 rep (18 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD Body-weight #2 – ‘The Fast and the Furious’ 20 Burpee 400m Run 20 Pull-up 3 rounds (15 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD In Partners: 6 Sumo Deadlift Hight Pull (42.5/30) 6 Alternating Front-rack Lunge 8 rounds (4 each) 400m Barbell Carry 25 minute AMRAP (as many rounds as possible) For scaling and detailed description, see the Zen Planner app.

WOD Back Squat 1 x 1 rep Run 100m Time Trial For scaling and detailed description, see the Zen Planner app.

WOD Hang Power Snatch (60/42.5) 9-12-18 rep Deadlift 18-21-27 rep (10 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD Body-weight #1 – ‘Body-weight Gone Bad’ 1 minute Rope Climb 1 minute Burpee Box Jump (60/50) 1 minute Sit-up 1 minute Walking Lunge 1 minute Rest 3 rounds (15 minutes) For scaling and detailed description, see the Zen Planner app.