January 2020

WOD 30-35-40-45-50 rep Double-under Single-arm Dumbbell Thruster (22.5/15) In between each round, Run 200m with Medicine ball (9/6) For scaling and detailed description, see the Zen Planner app.

WOD Row 5k Time trial For scaling and detailed description, see the Zen Planner app.

WOD Split Squat 1 x 2 rep 12 Split Squat (70/47.5) Max Set Double-under 5 rounds (10 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD Long #2 – Chewbacca Row 1k 50 Wall Ball (9/6) 40 Box Jump (60/50) 30 Ring Push-up 40 Kettlebell Swing (24/16) 50 Medicine ball Clean Row 1k (30 minute cap) For scaling and detailed description, see the Zen Planner app.

[fusion_builder_container type=”flex” hundred_percent=”no” equal_height_columns=”no” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” background_position=”center center” background_repeat=”no-repeat” fade=”no” background_parallax=”none” parallax_speed=”0.3″ video_aspect_ratio=”16:9″ video_loop=”yes” video_mute=”yes” border_style=”solid”][fusion_builder_row][fusion_builder_column type=”1_1″ type=”1_1″ background_position=”left top” border_style=”solid” border_position=”all” spacing=”yes” background_repeat=”no-repeat” margin_top=”0px” margin_bottom=”0px” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” center_content=”no” last=”no” hover_type=”none” min_height=”” link=””][fusion_text] WHAT IS IT? The #800gChallenge was designed by OptimizeMe Nutrition. Eat 800 grams (g) of fruits and/or vegetables, by weight, per day.

WOD Light #2 – Jerk Snatcher 30 Clean and Jerk (42.5/30) 30 Snatch (10 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD 1 minute: 20 GHD Sit-up 1 minute: GHD Supine Plank Hold 1 minute: 15 Back Squat (60/42.5) 1 minute: Hold bottom of Squat 1 minute: 30 Hip Extension 1 minute: Superman Hold on GHD 3 rounds (18 minutes) For scaling and detailed description, see the Zen Planner app.

WOD Bench Press 1 x 1 rep Run 1 mile Time Trial For scaling and detailed description, see the Zen Planner app.

WOD 21-15-9 rep Overhead Squat (42.5/30) Knee-to-elbow Then, AMRAP (as many rounds as possible) with time remaining in 20 min.: 10 Front Squat (42.5/30) 10 Ring Dip (20 minutes) For scaling and detailed description, see the Zen Planner app.

PARTNER WOD P1 Performs 20 Alternating Dumbbell Shoulder-to-Overhead (17.5/12) P2 Holds a Handstand Switch P1 Performs 20 DB Front Squat P2 Performs Slam-balls Switch 6 total rounds (25 minute cap) For scaling and detailed description, see the Zen Planner app.