January 2020

WOD Heavy #1 – Outcast 5 Power Clean (82.5/60) 8 Chest-to-Bar Pull-up 30 Double-under 16 minute AMRAP (as many rounds as possible) For scaling and detailed description, see the Zen Planner app.

WOD Squat Snatch Heaviest 3-Rep Max Set Unbroken Squat Snatches (use 60% of heavy 3-Rep load) Run 400m 5 rounds (20 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD Light #1 – FMS 5 Handstand push-up 6 Toe-to-bar 7 Thruster (42.5/30) EMOM (every minute, on the minute) for as long as possible (20 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD 30 Burpee 30 Box Jump (60/50) 200m Kettlebell Front-rack Carry (24/16) 20 Burpee 20 Box Jump 200m KB Front-rack Carry 10 Burpee 10 Box Jump 200m KB Front-rack Carry (14 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD Clean and Jerk 1-Rep Max Row 500m Time Trial For scaling and detailed description, see the Zen Planner app.

WOD 100m Run 10 Medicine ball sit-up (9/6) 20 MB Russian Twist 10 rounds (15 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD Zercher Squat 5 x 3 rep *Optional Finisher 50 Lateral DB Jump-overs 25 DB Front Squats (22.5/15) 2 rounds (8 minute cap) For scaling and detailed description, see the Zen Planner app.